Join us this Wednesday for a FREE class at any of the following class times: 0530, 0630, 0845, 1200, 1730 Functional Fitness Judges course CLICK HERE   Endurance: 1000m Row* 3:00 Rest   5 Rounds for pacing quality *Each round row the first 750m at 95% of your 6-minute row pace.  For the last 250m each round, speed up your pace to 102% of your 6-minute row pace.     Post results and experience to commentsRead more

Join us this Wednesday for a FREE class at any of the following class times: 0530, 0630, 0845, 1200, 1730 Functional Fitness Judges course CLICK HERE   Strength/Skill: Segmented clean pull* + clean pull + squat clean 3** @ 35 % 3 @ 50% 2 @ 60% 1 @ 70% 1 @ 75% 1 @ 75%   For quality (15:00 cap) *For the segmented pull, pause 1″ off the ground, pause at knee, pause at mid-thigh, and then finish with an aggressive pull. **Perform 3 complete complex series at 35%, and so on at each percentage   Conditioning: 2016 Functional Fitness Games Open WOD 16.2* Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bar 50 double-unders 15 squat cleans (135/83) If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders 13 squat cleans (185/113) If completed before...Read more

Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 3 Power snatches (95/63) 3 Bar facing burpees   For score …Rest 2:00 then… Complete as many rounds and reps as possible in 6 minutes of: 7 Toes-to-bar 21 Double unders   For score …Rest 2:00 then… Complete as many rounds and reps as possible in 7 minutes of: 10 Wall-ball shots (20/14)@(10/9′) 50′ Handstand walk   For score   Strength: Hang Power Clean 8 @ 25% 1RM 6 @ 35% 5 @ 45% 4 @ 55% 3 @ 65% 3 @ 75% 2 @ 80% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 85%   For quality     Post results and experiences in commentsRead more

Join us for a FREE WOD today at any of the following class times: 0530, 0630, 0845, 1200, 1730   Conditioning: Partner WOD 100 Double unders 90 Sit-ups 80 Calories rowed 70 Box overs (20″) 60 Shoulder-to-overhead (95/63) 50 Calories biked 40 Burpees-over-bar 30 Pull-ups 20 Calories skied 100m Wall-ball overhead walking lunges (20/14)   For time     Post results and experiences to commentsRead more

Join us tomorrow, 07 January, for a FREE class! 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