Join us next Monday for Memorial Day! We will WOD and then have a BBQ potluck lunch after!   Skill: 10 Alternating single-leg box squats Rest 1:00   3 Sets for Quality   Endurance: As many calories as possible in 7 minutes of: 50/40 Calories biked Max calories rowed in the remaining time …Rest 3 minutes and then… As many calories as possible in 7 minutes of: 600m Run Max calories skied in the remaining time …Rest 3 minutes and then… As many calories as possible in 7 minutes of: 50/40 Calories rowed Max calories biked in the remaining time   For total score     Post results and experiences in the commentsRead more

Join us next Monday for Memorial Day! We will WOD and then have a BBQ potluck lunch after!   Open Gym 1200-1330 AND 1700-1830 Unlimited members can use Open Gym to work on extra skills, build strength, or improve conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† Lift 1: Every 2:00, perform one complex of: Power snatch + Hang squat snatch + 2 Overhead squats @ 25-35-45-55-65-70-75-80-85% of 1-RM snatch   For quality   Lift 2: Every 2:00, perform: Dumbbell Bench Press 10-8-6-6-4-4 rep rounds Increasing load each round   For quality and load   Lift 3: Every 2:00, perform: Shoulder Press 10-10-10-10-10 Increase load each round   For load   Core Work: 15 GHD sit-ups 30 KB side twist 0:45 Hollow/Low plank hold* 1:00 Rest   4 rounds for quality *Rounds 1 & 3 perform hollow hold. Rounds 2 & 4...Read more

Join us next Monday for Memorial Day! We will WOD and then have a BBQ potluck lunch after! Strength: Rogue Deadlifts for Reps Challenge (Register HERE) As many deadlifts as possible in 2-minutes (315/225) For score   Conditioning: Partner WOD As many rounds and reps as possible in 10-minutes of: 10 Strict pull-ups 10 Strict handstand push-ups 20/18/16 Calories biked*   For score *MM 20 calories, MF 18 calories, FF 16 calories     Post results and experiences in the commentsRead more

Join us next Monday for Memorial Day! We will WOD and then have a BBQ potluck lunch after!   Conditioning: Every 3-minutes on the minute, perform 200m Run 10 Clean and jerk (135/93) Max reps bar-facing burpees* in remaining time Rest 1-minute between rounds   For time (27:00 cap) *Perform as many rounds as needed to complete: 90 Burpees – Advanced 75 Burpees –  Intermediate 60 Burpees – Beginner     Post results and experiences in the commentsRead more

Join us next Monday for Memorial Day! We will WOD and then have a BBQ potluck lunch after!   Conditioning: 30 seconds work, 60 seconds rest: Wall-ball shots (25/16) @ (10/9′) Kettlebell swings (53/35) Calories rowed   3 rounds for score   Strength: Front Squat 1-rep max   For max load Compare to Monday, 09 May 2022     Post results and experiences in the commentsRead more