Saturday class is canceled this week due to Conquer the Gauntlet. Register for the 0930 start time for Conquer the Gauntlet HERE!   Conditioning: Partner WOD (equal work) 4 rope climbs (13’) 100-ft Mixed Lunges* (2 x 50/35) 400m Run 40 Breakup burpees*   3 rounds for time (30:00 cap) *Mixed lunge has one DB in the overhead position, and the other in the farmer carry hold. Breakup burpees consists of one partner holding a low plank, with the other partner performs a lateral burpee next to their partner and then jumps over their partner’s glutes. (Two foot takeoff required for advanced level.) †Levels: Intermediate/70+ Advanced: 4 RCs (10′) or 12 strict pull-ups, (2 x 40/30) DBs, 30 breakup burpees w/ two foot jump not required Beginner/70+ Scaled: 4 scaled RC’s or 8 strict pull-ups, (2 x 25/15) DBs, 300m run, 24 breakup burpees w/step over     Post results...Read more

Saturday class is canceled this week due to Conquer the Gauntlet. Register for the 0930 start time for Conquer the Gauntlet HERE!   Open Gym 1200-1330 AND 1700-1830 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† Lift 1: Every 2:00, perform: Overhead Squat 10-8-6-4-3-3-2-2-2-2-2 rep rounds   Build to a heavy 2-rep, then repeat the same load four more times   For load and quality   Lift 2: Every 2:00, perform: 2 Squat Snatch   Start at 30%, increase by 5% each round until reaching 70%, then do 3 sets of 1 rep at 70%, then 3 sets of 1 at 75%, and then 3 sets of 1 at 80%   For quality   Lift 3: Every 90 seconds, perform Double dumbbell biceps curls 10-8-6-4-4-4 rep...Read more

Saturday class is canceled this week due to Conquer the Gauntlet. Register for the 0930 start time for Conquer the Gauntlet HERE!   Conditioning: 10 Kettlebell swings (72/53) 25-ft Handstand walk 12/9 Calories bike 15 GHD sit-ups 12/9 Calories bike 25-ft Handstand walk 10 Kettlebell goblet squats (72/53)   2 rounds for time (10:00 cap) †Levels: Intermediate/70+ Advanced: Same numbers, (55/35) KBs, 20-ft HS walk or 2 wall-walks Beginner/70+ Scaled: 8 KB swing/squats (35/25), 2 scaled WW or 50-ft bear crawl, 9/7 cals, 12 GHD’s to parallel   Strength: Back Squat 1-rep max   Compare to Friday, 22 December 2023     Post results and experiences in the commentsRead more

Saturday class cancelled this week due to Conquer the Gauntlet. Register for the 0930 start time for Conquer the Gauntlet HERE!   Endurance: 1:00 Row sprint for max meters 1:30 Rest   15 Rounds for total meters and avg. pace/meters     Post results and experiences in the commentsRead more

Class at 0900 only today. See you for some “Labor”!!   “Laborious” Partner WOD* 50 Calories skied 60 Stationary barbell lunges (95/63) 70 Double unders 80 Pull-ups 90 Bar-over-burpees 100 Calories rowed* 90 Sit-ups 80 Hang squat cleans (95/63) 70 Crossover single unders 60 Kettlebell swings (72/53) 50 Calories biked   For time *Equal work, one working at a time. **Teams chose where to put the row. †Levels: Intermediate/70+ Advanced: 40-50-60-70-80-90-80-70-60-50-40 rep scheme. (80/53) barbell, (53/35) kettlebell, 2:1 single-unders for all jump rope Beginner/70+ Scaled: 40-50-60-70-80-90-80-70-60-50-40 rep scheme. (65/43) barbell, ring rows, (45/25) kettlebell, 1:1 single-unders for all jump rope Compare to Monday, 02 September 2024     Post results and experiences in the commentsRead more