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 2:00 clock: 1 Power clean ⇒ 1 Squat clean 2 Complexes @ 30% 2 @ 40% 2 @ 50% 2 @ 60% 2 @ 65% 2 @ 70@ 2 @ 75% And then on a 1:00 clock: 1 Squat clean @ 80% 1 @ 80% 1 @ 80% 1 @ 80% 1 @ 80%   For quality   Lift 2: On a 2:00 clock: Front Squat 5 @ 50%, 60%, 70% 3 @ 75%, 80%, 80% 2 @ 85%, 85%, 85%   For quality   Lift 3: On a 2:00 clock: Bench Press 7 @ 20%, 30%, 40% 5 @ 50%, 60%, 70% 3 @ 75%, 80%, 80%  ...Read more

You can see the joy of being done and watching others suffer! LOL!   Conditioning: Partner WOD 30 Handstand push-ups* 30 Synchro sandbag squats (100/75)** 20 Strict handstand push-ups* 20 Synchro sandbag cleans** 10 Wall walks* 10 Synchro burpees over sandbag   2 Rounds for time (30:00 cap) *Movements equal work, split reps **Partners may choose the worm (150#) option instead of the sandbag. 30 worm thrusters instead of sandbag squats and 20 worm clean and jerks instead of sandbag cleans. Partners can also choose to use two barbells (115/80).   †Levels: Intermediate/70+ Advanced: 24 handstand push-ups, 24 squats (75/50)*, 16 strict handstand push-ups, 16 cleans*, 8 wall-walks, 8 burpees Beginner/70+ Scaled: 20 double dumbbell seated strict press, 20 squats (50/30)*, 14 box assisted handstand push-ups, 14 cleans*, 8 scaled wall-walks, 8 burpees *Barbell equivalent (95/63) Int, (65/43)     Post results and experiences in the commentsRead more

Conditioning: As many laps* as possible in 25 minutes of the following: Farmer Carry (2 x 50/35) **Every time you break, perform 10/8 calories on the machine of your choice, OR 30 double-unders. *Lap will be indoors at the gym.   For score Compare to Tuesday, 07 August 2024     Post results and experiences in the comments †Levels: Intermediate/70+ Advanced: (40/30) dumbbells Beginner/70+ Scaled: (35/25) dumbbells, 7/5 calories, 30 single-unders     Post results and experiences in the commentsRead more

Endurance†: 120/100 Calories biked* …Straight into… 1-mile run   For time *At the top of every 2:00, starting at 0:00, perform 50-ft handstand walking†   For time (25:00 cap)   †Levels: Intermediate/70+ Advanced: 100/80 Calories, 25-ft handstand walking OR 10 line-facing burpees Beginner/70+ Scaled: 80/60 Calories, 1200m run, 6 line-facing burpees     Post results and experiences in the commentsRead more

No classes today due to the TRU Challenge competition. Come on out and cheer on all the athletes! Regular class schedule resumes on Monday.Read more