Join us this Saturday, 12 August, at 0900 for FREE! No fitness experience is needed!   Endurance: 3-person Team Max calories in 40-minutes of: 1:00 Bike 1:00 Row 1:00 Rest   For score Instructions: At “3-2-1 go!”, one team member (TM) will start on the bike, and two will be on deck. At the turn of the minute, the biker will move to the rower, TM 2 will get on the bike, and TM 3 will still be on deck. At the turn of the next minute, the rower moves to rest/on deck, the biker moves to the rower, and TM 3 gets on the bike. TMs will continue to move through the rotation for 40 minutes. TM 3 should be the only person working in the last minute.     Post results and experiences to commentsRead more

Join us this Saturday, 12 August, at 0900 for FREE! No fitness experience is needed!   Conditioning: 10 Tire flips (325/210) 25 Chest-to-bar pull-ups 50 Toes-to-bar 100 Wall-ball shots (20/14) @ (10/9′) 50 Toes-to-bar 25 Chest-to-bar pull-ups 10 Tire flips   For time (25:00)* WOD inspired by the 2023 Functional Fitness Games “Test 2” *Games athletes had a 18-minute cap, and did Pig flips @ (510/385) instead of tire flips     Post results and experiences to commentsRead more

  Conditioning: As many rounds and reps as possible in 6-minutes of the following: 8 Alternating dumbbell snatch (50/35) 12 Wall-ball shots (20/14)@(10/9′) 16/13 Calories biked   For score   Strength: Shoulder Press 5 reps at 60% 3 reps at 65% 1 rep at 70% 5 reps at 65% 3 reps at 70% 1 rep at 75% 1 rep at 80% 1 rep at 85%   For quality (18:00 cap)   Conditioning 2: 30 Single-unders 15 Abmat butterfly sit-ups   3 Rounds for time (6:00 cap)     Post results and experiences to commentsRead more

Join us this Friday, 04 August, at any class time for FREE! No fitness experience is needed!   Conditioning: 25 Shoulder-2-Overhead (95/63) 25-ft Handstand walk 25 Hang power cleans 50-ft Front rack walking lunges   …rest 5:00, then…   20 Shoulder-2-Overhead (115/78) 25-ft Handstand walk 20 Hang power cleans 50-ft Front rack walking lunges   …rest 5:00, then…   15 Shoulder-2-Overhead (135/93) 25-ft Handstand walk 15 Hang power cleans 50-ft Front rack walking lunges   For time Compare to Tuesday, 24 January 2023     Post results and experiences to commentsRead more

Join us this Friday, 04 August, at any class time for FREE! No fitness experience is needed!   Sprint Drills: Run 400m* Rest/walk 200m   8 rounds for pace control *Pick a 400m pace that is tough to maintain, but possible. The goal is to hold a specified pace for all 8 rounds. If you completed all rounds at or faster than your pace last week, decrease the rest distance by 100m. These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.   Open Gym 1200-1330 Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning of their choosing. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability....Read more