Happy New Year!! Class TODAY is at 0900 ONLY.   Conditioning: “Dominating starts NOW!” Buy-in: 40/32 Calories Biked …then, in an add and repeat style*, complete the following: 1 Squat Snatch (155/103)* 2 Strict Handstand Push-ups 3 Double Unders x10 4 Kettlebell Swings (97/62) 5 GHD Sit-ups 6 Wall-Ball Shots (25/16) @ (11/10’) 7 Chest-2-Bar Pull-ups 8 Alternating Pistols 9 Burpees-Over-Bar 10 Back Squats (205/133)*   …then, Sell-out: 500m Row   For Time Compare to Friday, 31 December 2021 *Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on…. No racks for back squats. Must add weight to snatch bar, clean, and complete.     Post results and experiences to commentsRead more

Join us TODAY for a FREE trial WOD! No fitness experience needed. We can modify everything! Class Monday, January 2nd is at 0900 ONLY. Happy New Year!   Conditioning: “2023” Partner WOD* 10 rounds of: 20 Calories row 23 Calories bike   For time *Both partners can work simultaneously. However, each round must be completed before either partner moves on to next round. Calories can be broken up amongst the partners, and within the round as desired.   Skill: 20-15-10-5 rep rounds of: Toes-2-bar Strict handstand push-up   For time (15:00 cap)     Post results and experiences to commentsRead more

Join us this Saturday, December 31st for a FREE trial WOD! No fitness experience needed. We can modify everything! Class Monday, January 2nd is at 0900 ONLY. Happy New Year!   Conditioning: Complete as many rounds and reps as possible in 12-minutes of: 1 Squat snatch (135/93) 3 Clean and jerks (135/93) 30 Double unders   For score   Core: 50-ft Axle bar front rack walking lunges (130/90) 20 GHD sit-ups 50-ft Axle bar front rack walking lunges …rest 1:30, then… 20 GHD sit-ups 50-ft Axle bar front rack walking lunges 20 GHD sit-ups …rest 1:30, then… 50-ft Axle bar front rack walking lunges (130/90) 20 GHD sit-ups 50-ft Axle bar front rack walking lunges   For time (15:00 cap)     Post results and experiences to commentsRead more

Join us this Saturday, December 31st for a FREE trial WOD! No fitness experience needed. We can modify everything! Class Monday, January 2nd is at 0900 ONLY. Happy New Year!   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. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class...Read more

Join us this Saturday, December 31st for a FREE trial WOD! No fitness experience needed. We can modify everything! Class Monday, January 2nd is at 0900 ONLY. Happy New Year!   Endurance: 3:00 Max calories bike 3:00 Rest 3:00 Max 25-ft shuttle runs 3:00 Rest 3:00 Max calories row 3:00 Rest 2:00 Max calories bike 2:00 Rest 2:00 Max 25-ft shuttle runs 2:00 Rest 2:00 Max calories row 2:00 Rest 1:00 Max calories bike 1:00 Rest 1:00 Max 25-ft shuttle runs 1:00 Rest 1:00 Max calories row   For score* *Score equals total bike calories + total row calories + total shuttle runs     Post results and experiences to commentsRead more