Sign-up for the Nutrition Challenge and the Fitness Challenge!! They both start Monday, 11 April!!   Conditioning: Partner WOD Complete as many reps as possible in 6:00 (equal work) of: 10 Pull-ups 20 Sit-ups 10 Wallball shots (20/14) @ (10/9′) 20 Burpees   …Rest 1 min, then… 2 Min AMCAP row   …Rest 1 min, then… Complete as many reps as possible in 4:00 (equal work) of: 8 Pull-ups 16 Sit-ups 8 Wallball shots (20/14) @ (10/9′) 16 Burpees   …Rest 1 min, then… 2 Min AMCAP bike   …Rest 1 min, then… Complete as many reps as possible in 2:00 (equal work) of: 6 Pull-ups 12 Sit-ups 6 Wallball shots (20/14) @ (10/9′) 12 Burpees   …Rest 1 min, then… 2 Min AMCAP ski   For total reps and total calories   Strength: Every 1:15 complete one complex, for 7 sets* Power snatch ⇒ hang squat snatch *Start at...Read more

Open Gym 1200-1330 For all UNLIMITED members   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 is for you!   *Private lessons are available to teach these lifts if knowledge and/or application is lacking.     Post results and experiences to commentsRead more

Sign-up for the Nutrition Challenge and the Fitness Challenge!! They both start Monday, 11 April!!   Conditioning: Buy-in: 500m Row For time   …rest 4-minutes, then… 12 Burpees-over-bar 6 Thrusters (135/93) Rest 1:00 3 rounds for time   …rest 4-minutes, then… Sell-out: 1000m Bike For time     Strength: Pause Front Squats 4 @ 45% 1-rm 4 @ 55% 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 75%   For quality     Post results and experiences to commentsRead more

  Endurance: 400m Run 40/32 Calories rowed 35/28 Calories biked Rest 3:00   4 rounds for total time   Core work: Low Plank Holds 0:30 hold, 0:30 rest 1:00 hold, 0:30 rest 1:30 hold, 0:30 rest 2:00 hold, 0:30 rest …continue pattern until failure   For longest hold     Post results and experiences to commentsRead more

  Conditioning: MPCF Board WOD “Filthy Fifty” 50 Box Jumps (24/20″) 50 Jumping Pull-ups* 50 Kettlebell Swings (35/25) 50 Walking Lunges 50 Knees-2-Elbows 50 Push Press (45/30) 50 Back Extensions 50 Wall-Ball Shots (20/14) @ (10/9′) 50 Burpees 50 Double Unders   For Time (32:00 cap) *Games standard Compare to Wednesday, 01 May 2019     Post results and experiences to commentsRead more