Class schedule this week is regular through Wednesday noon class, then closed Christmas Eve night class through Friday, 26 December. Back to normal Saturday at 0900.   Strength: 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 and max load *You can attempt a missed lift one additional time within the 1:15, and/or attempt again the next 1:15. But if you fail two 1:15 segments in a row at a specific load, you have completed lift 1, and must move on to lift 2.   Lift 2: Every 1:15, perform… 1 Clean Start at 50% of your current 1-RM and increase by 5-10 lbs each set until failure.*   For quality and max load *You can attempt a missed lift one additional time within the 1:15, and/or attempt again the next 1:15. But...Read more

Join us today for the Rogue Sleigh Ride Challenge! Click HERE to register. Class schedule this week is regular through Wednesday noon class, then closed Christmas Eve night class through Friday, 26 December. Back to normal Saturday at 0900.   Endurance: ROGUE Sleigh Ride Challenge (Click HERE to register) 10,000m Row   For time     Post results and experiences in the commentsRead more

Join us next Monday for the Rogue Sleigh Ride Challenge! Click HERE to register.   Conditioning: WOD 1: 30-20-10 Rep rounds of: Front squats (95/63) Burpees over bar   For time (8:00 cap)   †Levels: Intermediate/70+ Advanced: 24-16-8 rep rounds, (80/53) Beginner/70+ Scaled: 21-14-7 rep rounds, (65/43)   …Rest 10:00, then…   WOD 2: Complete as many rounds and reps as possible in 5 minutes of: 3 Cleans (135/93)* 2 Front squats 1 Shoulder-to-overhead   For score (6 per/rd) *Intermediate (115/78), Beginner (95/63)   …IMMEDIATELY into… Row as many calories as possible in 5 minutes   For score     Post results and experiences in the commentsRead more

Join us next Monday for the Rogue Sleigh Ride Challenge! Click HERE to register.   Conditioning: Partner WOD “Two Turtle Doves” 70 Calories row 60 Chest-to-bar pull-ups 50 GHD sit-ups 40 Power cleans (155/103) 50 Handstand push-ups 60 Sandbag squats (100/75) 70 Calories bike   For time   †Levels: Intermediate/70+ Advanced: 60-50-40-30-40-50-60 rep counts, pull-ups, (135/93) PC, (75/50) SB Beginner/70+ Scaled: 50-40-30-30-30-40-50 rep counts, ring row or banded pull-ups, sit-ups, (115/78) PC, (50/30) SB     Post results and experiences in the commentsRead more

Join us next Monday for the Rogue Sleigh Ride Challenge! Click HERE to register.   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† Lift 1: On an every 2:00 clock: Snatch Balance 3 @ 30% of 1-rm snatch 3 @ 45% 3 @ 55% 2 @ 65% 2 @ 70% 2 @ 75% 1 @ 80% 1 @ 85% 1 @ 85-90%   For quality   Lift 2: Hang Squat Snatch Take 8:00 to warm up to 80-85% of 1-rm snatch and then… On an every 1:15 clock, perform 1 @ 80-85%   8 Sets for quality     Lift 3: On an every 4:00 clock: Back-rack lunges 25-ft down, turn, 25-ft back   4 Sets for quality, increase load each...Read more