Join us for the Christmas party! December 6th at 6:00 pm. Please RSVP at the gym. Open Gym 1200-1330 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† “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. The suggested weight is between 1# and 5#. Start lighter than you think. If you complete one set, you may increase the weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.   Lift 1: Every 1:15, perform… 1 Snatch Start at 25% of your current 1-RM and increase by 5-10 lbs per set until failure.*   For quality...Read more

Join us for the Christmas party! December 6th at 6:00 pm. Please RSVP at the gym. Conditioning†: As many rounds and reps as possible in 7 minutes of: 400m Row 40 Double-unders   For score   …Rest 3:00 and then…   As many rounds and reps as possible in 7 minutes of: 800m Bike 8 Bar-facing burpees   For score   …Rest 3:00 and then…   9-15-21 Rep rounds of: “narF” Thrusters (95/63) Pull-ups   For time (10:00 cap)   †Levels: Intermediate/70+ Advanced: 300m row, 30 double unders/600m bike, 6 bar-facing-burpees/6-12-18 rep rounds with (80/53) Beginner/70+ Scaled: 300m row, 30 single unders/500m bike, 5 bar-facing-burpees with step over/5-10-15 rep rounds with (65/43)     Post results and experiences in the commentsRead more

Join us for the Christmas party! December 6th at 1800 (6 pm). Please RSVP at the gym.   Endurance†: In 3 minutes complete: 30/24 Calories skied Max plate push-ups* in the remaining time   …Rest 90 seconds and then… In 3 minutes complete: 30/24 Calories rowed Max ab-mat butterfly sit-ups in remaining time   …Rest 90 seconds and then… In 3 minutes complete: 30/24 Calories biked Max elevated ring rows (12″) in remaining time   …Rest 90 seconds and then… In 3 minutes complete: 20 Shuttle runs (25-ft down and back = 1) Max crossover single-unders   2 Rounds for score *Only the hands and feet touch the 35# plates, and only the chest touches the abmat placed between the plates.   †Levels: Intermediate/70+ Advanced: 25/20 Calories each section & 16 shuttle runs, abmat sit-ups, standard ring rows Beginner/70+ Scaled: 20/16 calories each section & 12 shuttle runs, unanchored sit-ups,...Read more

Join us for the Christmas party! December 6th at 1800 (6 pm). Please RSVP at the gym.   Conditioning†: 15-12-9-6-3 rep rounds of: Hang power cleans (135/93) 10/8 Calories rowed Overhead squats (135/93) 10/8 Calories biked   For time (20:00 cap) Flow: 15 HPC, 10/8 cals, 15 OHS, 10/8 cals ⇒ 12 HPC, 10/8 cals, 12 OHS, 10/8 cals…continued through the round of 3.   †Levels: Intermediate/70+ Advanced: Same rep scheme, (115/78) Beginner/70+ Scaled: 12-9-7-5-3 rep rounds, (95/63)     Post results and experiences in the commentsRead more

Join us for the Christmas party! December 6th at 6pm. Please RSVP at the gym.   Endurance: Complete as many reps as possible in 30 minutes of: 10-15-20-25-30…rep rounds of: Calories skied 50-ft Alternating walking lunges Calories biked 50-ft Burpee broad jumps Calories rowed   For score* Compare to Saturday, 30 November 2024 *Score is the total calories performed. Lunges and burpee broad jumps do not count.     Post results and experiences in the commentsRead more