Join us this Friday, 22 Dec for a FREE class! No experience is needed, everyone is invited No Iron Club this week.   Sprint Drills: Run 400m* Rest/walk 200m* 8 rounds for pace control *Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds. These drills are available to perform anytime during the week at your convenience at Open Gym or outside of a scheduled class. These are not done in a scheduled class.   Open Gym 1200-1330 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club Canceled for this week only. Sorry for any inconvenience.     Post results and experiences to commentsRead more

Join us this Saturday, 23 Dec at 0900 for a FREE class! No experience is needed, everyone is invited!   Strength: Every 2-minutes perform: Pause Front Squat + 1.25 Front Squat 4 sets performed at 62, 67, 72, 77% …immediately followed by (maintaining EMOM)… 1 Front squat @ 82% 1 Front squat @ 87% 1 Front squat @ 92%   For quality   Conditioning: Complete as many rounds* and reps as possible in 20-minutes of: Total calories (bike/ski/row)   For score *At minutes 3, 6, 9, 12,15, and 18, stop the AMRAP and perform one round of the following, and then return to calorie AMRAP: 5 Double DB shoulder to overhead (2×70/50) 10 Double DB Deadlifts 50-ft Double DB Farmer Carry     Post results and experiences to commentsRead more

Join us this Saturday, 23 Dec at 0900 for a FREE class! No experience is needed, everyone is invited!   Endurance: In a 2-minute window, complete the following: 250m Row Max shuttle runs in remaining time*   …Rest 2-minutes and then…   In a 2-minute window, complete the following: 10 Shuttle runs (25-ft down and back) Max meters rowed in remaining time*   …Rest 2-minutes, and repeat..   4 Rounds for score *Each 25-ft on shuttle runs equals 1-rep. Each 25m on row equals 1-rep.     Post results and experiences to commentsRead more

Join us this Saturday, 23 Dec at 0900 for a FREE class! No experience is needed, everyone is invited! Strength: 2 Complexes* @ 45% 2 Complexes @ 55% 2 Complexes @ 65% 1 Complex @ 70% 1 Complex @ 75% 1 Complex @ 80% 1 Complex @ 85%   For quality *1 Clean deadlift ⇒ 1 Clean ⇒ 1 Jerk   Conditioning: 50 Double-unders 10 Power cleans (115/78) 50 Double-unders 15 Front squats (115/78) 3:00 Rest   3 Rounds for time     Post results and experiences to commentsRead more

Conditioning: Partner WOD, equal work required 1,500m Ski for time   …Rest 3:00 and then…   20 Rounds, partners alternate exercises, of: 5 Strict pull-ups 10 Push-ups 15 Air squats   For time   …Rest 3:00 and then…   3,000m Bike for time     Post results and experiences to commentsRead more