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: Bench Press Take 7-minutes to warm-up to 75% of 1-rm and then on an every 1-minute clock: 3 @ 75%   7 sets for quality   Lift 2: On an every 2-minute clock: Back Squat 5 @ 40% 4 @ 50% 3 @ 60% 3 @ 70% 3 @ 75% 3 @ 80% 3 @ 85% 3 @ 85% 3 @ 85%   For quality   Lift 3: On an every 2-minute clock: Double Dumbbell Alternating Bicep Hammer Curls 20-18-16-14-12-10-8-6-4-4   For quality, increase load each set   Core Work: 10 V-ups straight into a 0:20 hollow hold 15 Kettlebell side bends straight into 100-ft suitcase carry (left) 15 Kettlebell side...Read more

Congratulations to Steve Miller! The 2025 MP Ping Pong Champion! Conditioning: 50/40 Calories biked 30 Wall-ball shots (25/16) @ (10/9′) 25 Deadlifts (225/153) 20 Chest-to-bar pull-ups 15 Clean and jerks (185/123) 10 Kettlebell swings (97/62) 5 Clusters (155/103) 50/40 Calories rowed   For time (22:00 cap) †Levels: Intermediate/70+ Advanced: 40/32 cal bike, 24 WBS (20/14), 20 DL (185/123), 16 chin over bar pull-ups, 12 C&J (155/103), 8 KBS (72/52), 4 Clusters (135/93), 40/32 cal row Beginner/70+ Scaled: 30/26 cal bike, 18 WBS (16/10), 15 DL (155/103), 12 chin over bar pull-ups or ring rows, 9 C&J (125/83), 6 KBS (62/45), 3 Clusters (105/68), 30/26 cal row     Post results and experiences in the commentsRead more

Endurance: Partner WOD, equal work (time) required 8:00 Ski for max calories 1:00 Rest 8:00 Bike for max calories 1:00 Rest 8:00 Row for max calories   For total score   Mobility: Video as class     Post results and experiences in the commentsRead more

  Conditioning: Every 10:00 on the minute perform: 500m Row/500m Ski/1200m Bike 9 Devil presses (2 x 50/35) 7 Strict handstand push-ups 5 Squat snatches (155/103)   3 Sets for time each set (8:00 cap each sett)   †Levels: Intermediate/70+ Advanced: 400m Row/Ski, 1000m Bike, 8 Devil press (2 x 40/30), 6 kipping handstand push-ups, 4 power snatches (135/93) Beginner/70+ Scaled: 350m Row/Ski, 900m Bike, 7 Devil press (2 x 35/25), 5 box handstand push-ups, 3 power snatches (105/68)     Post results and experiences in the commentsRead more

Join us tonight for the Christmas party at 6:00 pm! Friends and family welcome!   Conditioning†: Partner WOD (equal work) 30 Calories skied 30 Knee-to-elbows 30 Calories biked 20 Bar muscle-ups 30 Calories rowed 30 Alternating dumbbell snatches (70/50)   2 rounds for time   †Levels: Intermediate/70+ Advanced: 26 on all calories, 26 K2E, 30 C2B PLU, 26 alternating DB snatches (50/35) Beginner/70+ Scaled: 22 on all calories, 22 knees-to-chest, 30 pull-ups or ring rows, 22 alternating DB snatches (35/25)     Post results and experiences in the commentsRead more