Friday, Nov 21st class ONLY at 1200. 0530, 0845, and 1730 classes cancelled. We are sorry for any inconvenience!   Conditioning: In 3:00 complete: 12 Double dumbbell bench press (2 x 50/35) 9 Front squats (135/93) 6 Kettlebell swings (97/62) Max calories rowed/bike* in the remaining time   4 Sets for score (Rest 1:30 between each set) *On rounds 1 and 3, bike or row. On rounds 2 and 4, do the opposite.   Strength: Back Squat Spend 5 minutes warming up to 70% of 1-rm and then on a 1:00 clock…. 3 reps @ 70%   7 Sets for quality   †Levels: Intermediate/70+ Advanced: same reps as advanced, (2 x 40/30) dumbbells, (115/78) front squat, (72/53) kettlebell Beginner/70+ Scaled: 10 bench press (2 x 35/25) dumbbells, 8 front squats (95/63), 5 kettlebells swings (62/45)      Post results and experiences in the commentsRead more

  Conditioning†: Partner WOD 20 Synchro Clean & Jerks (115/78)* …then… 4 rounds** of: 4 Rope climbs (12′) 8 Squat cleans (155/103) 12 Synchro toes-to-bar …then… 20 Synchro Thrusters (115/78)*   For time (25:00 cap) *There will be a partner worm option for these movements. **Equal work required. One at a time working on RC and Sq Clean.   †Levels: Intermediate/70+ Advanced: (95/63) C&J and thrusters, 10′ rope climbs, (135/93) squat cleans. Beginner/70+ Scaled: (65/43) C&J and thrusters, 8′ rope climbs or 6 strict pull-ups, (95/63) squat cleans     Post results and experiences in the commentsRead more

  Conditioning: 4 rounds of: 200m Run 10 Strict pull-ups Then, immediately into 4 rounds of: 200m Run 15 Push-ups Then, immediately into 4 rounds of: 200m Run 25 Squats   For time (30:00 cap) Compare to Saturday, 31 August 2024 †Levels: Intermediate/70+ Advanced: Same as run as Adv, 8 pull-ups, 12 push-ups, 20 squats Beginner/70+ Scaled: 100m run, 8 banded pull-ups or ring rows, 12 push-ups, 20 squats     Post results and experiences in the commentsRead more

Congratulations to MP’s Kylee and Stephenie, team “Buns-N-Guns” on their 2nd place finish at TRU Challenge!   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: (On a 2:30 clock) Box Back Squats 6 @ 30% 5 @ 45% 5 @ 55% 4 @ 65% 4 @ 70% 3 @ 75% 3 @ 80% 3 @ 80% 3 @ 80% 3 @ 80%   For quality   Lift 2: (On a 2:00 clock) Seated Arnold Press* 10-8-8-6-6   For quality *Build in weight each set   Lift 3: (On a 3:00 clock) Sandbag Bearhug Carry Lunges 50-ft (25-ft down and 25-ft back)   4 Sets for max load   Lift 4: Gymnastics Strict Strength Program (Base this on where you...Read more

  Endurance: 10/8 Calories ski 10/8 Calories bike 10/8 Calories row 200m Run 20/16 Calories ski 20/16 Calories bike 20/16 Calories row 400m Run 30/24 Calories ski 30/24 Calories bike 30/24 Calories row 600m Run   For time (25:00 cap) Compare to Monday, 23 September 2024   †Levels: Intermediate/70+ Advanced: Rep scheme: 8/6 calories on each machine, 200m run, 16/12 calories on each machine, 300m run, 24/20 calories on each machine, 500m run Beginner/70+ Scaled: Rep scheme: 6/4 calories on each machine, 150m run, 12/10 calories on each machine, 200m run, 20/16 calories on each machine, 400m run Accessory Work: 50 Push-ups   For time     Post results and experiences in the commentsRead more