Join us today, Saturday, Dec 9th at 9 am for a FREE class! Join us this evening, Dec 9th at 6 pm for our Annual Christmas Potluck Party!   Conditioning: Partner WOD Buy-in: 40 D-ball cleans (100/70)   …then… 10 rounds* for time of: 5 Handstand push-ups 5 Squat cleans (155/103) 5 Chest-to-bar pull-ups 5 Burpees-over-bar   …rest 5:00, then…  Sell-out: Max tonnage Bench press*   For time and score *Partners alternate complete rounds. On BP, partner A does max reps in 20 seconds at any designated load (minimum 45/33), then has 10 seconds to rotate and change load (if necessary), and then partner B does 20 seconds at any designated load, then has 10 seconds to rotate and change load back to partner A, and then repeat once more each.   Post results and experiences to commentsRead more

Join us this Saturday, Dec 9th at 9 am for a FREE class! Also, join us on Dec 9th at 6 pm for our Annual Christmas Potluck Party!   Endurance: 9-15-21-27 Calories rowed (or skied) *200m Run after each 2:00 Rest   3 Rounds for time (40:00 cap)     Post results and experiences to commentsRead more

Join us this Saturday, Dec 9th at 9 am for a FREE class! Also, join us on Dec 9th at 6 pm for our Annual Christmas Potluck Party!   Sprint Drills: Run 800m* Rest/walk 300-400m* 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. The rest should be a 1:1 to 1:1.2. These drills are available anytime during the week at your convenience outside of class or at Open Gym. 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 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to...Read more

Join us this Saturday, Dec 9th at 9am for a FREE class! Also join us on Dec 9th at 6pm for our Annual Christmas Potluck Party!   Accessory Work: Bulgarian Split Squat 8 reps (right leg) 8 reps (left leg) 2:00 rest   3 rounds for quality *Athletes can choose the weight and increase load or remain the same each round.   Conditioning: 40 Wall ball shots (20/14)@(10/9′) 30 Pull-ups 30 Wall ball shots 20 Chest to bar pull-ups 20 Wall ball shots 10 Bar muscle-ups   For time     Post results and experiences to commentsRead more

Join us this Saturday, Dec 9th at 9 am for a FREE class! Also, join us on Dec 9th at 6 pm for our Annual Christmas Potluck Party!   Skill: Accessory/ Shoulder Warm-Up: “Shoulder Blaster” 10 Side-lying shoulder flexion* 10 Side-lying shoulder adduction* 10 Side-lying external rotation*   2 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.   Conditioning: Complete as many rounds and reps as possible in 20-minutes of: 5-10-15-20-25… Toes-to-bar/GHD sit-ups* 15 Overhead squats (95/63) 75 Double unders/Crossover single unders*   For score *On odd rounds do T2B and double unders. On even rounds do GHD SU and crossovers.     Post results and experiences...Read more