No classes on Thursday in celebration of Thanksgiving. Friday class is at 0900 only.   Conditioning: 16-12-8-12-16 rep rounds of: Calories rowed Burpees-over-dumbbell Alternating dumbbell snatches (50/35)   For time (15:00 cap) Compare to Friday, 16 August 2024   †Levels: Intermediate/70+ Advanced: 14-10-8-10-14 Reps, (40/30) dumbbell Beginner/70+ Scaled: 12-8-6-8-12 Reps, (35/25) dumbbell   Strength: Take 8 minutes to find a 3-rep max shoulder press and then… On a 2:00 clock: Max set push press at that same weight   3 Sets for max reps     Post results and experiences in the commentsRead more

Conditioning: “Mini-Hyrox” 500m Run 500m Ski 500m Run 50m Burpee broad jumps 500m Run 500m Row 500m Run 100m Kettlebell farmer carry (2 x 70/53) 500m Run 50m Sandbag lunges (70/50) 500m Run 50 Wall-ball shots (20/14) @ (10/9′)   For time (40:00 cap) Compare to Saturday, 28 September 2024   †Levels: Intermediate/70+ Advanced: 400m Runs, (2 x 62/45) KBs, (50/30) Sandbags, (16/10) WBs Beginner/70+ Scaled: 300m Runs, (2 x 55/35) KBs, (30/20) Sandbags, (14/8) WBs     Post results and experiences in the commentsRead more

The gym is open today for the 1200 class only. 0530, 0845, and 1730 classes cancelled. We are sorry for any inconvenience! Good luck to Anniee, Justin, Jeff, Coach Jimmy, and Coach Sarah at Hyrox Dallas!   Conditioning: As many rounds and reps as possible in 20 minutes of: 2 Single arm dumbbell devil press (50/35) (right) 4 Single-arm dumbbell push press (right) 6 Single-arm dumbbell front squats (right) 2 Single arm dumbbell devil press (50/35) (left) 4 Single-arm dumbbell push press (left) 6 Single-arm dumbbell front squats (left) 8 Shuttle runs (25-ft down and back = 1)   For score (40 points per round, every shuttle run is worth 2 points) †Levels: Intermediate/70+ Advanced: same reps as advanced, (40/30) dumbbell Beginner/70+ Scaled: 5 shuttle runs every round, (35/25) dumbbell     Post results and experiences in the commentsRead more

Iron Club this week is canceled. Friday, Nov. 21st, class only at 12:00. 0530, 0845, and 1730 classes canceled. We are sorry for any inconvenience!   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 a 2:30 clock… 25-ft Banded kettlebell barbell overhead walk 5 Banded kettlebell barbell overhead squats 25-ft Banded kettlebell barbell overhead walk   5 Sets for quality (increase load each set)   Lift 2: On a 1:15 clock, perform… 4 Overhead squats at the following percentages: 20-20-20-30-30-30-40-40-40% …then perform 2 Overhead squats at: 50-50-60-60-65-65-65-%   For quality   Lift 3: On a 2:00 clock, perform… 4 Single deadlifts (not connected) at the following percentages… 30-45-55-60-65-70-75%   For quality   Core Work: 5 6-count Rocky sit-ups...Read more

Friday, Nov 21st class ONLY at 1200. 0530, 0845, and 1730 classes cancelled. We are sorry for any inconvenience!    Conditioning: Partner WOD, equal work required 40 Power clean and jerks (95/63) 80 Toes-to-bar 160 Double-unders 100 Calories biked 160 Crossover single-unders 80 Pull-ups 40 Power snatches (95/63)   For time   †Levels: Intermediate/70+ Advanced: 36 clean and jerk (80/53), 72 toes-to-bar, 140 double-unders, 80 cal bike, 140 crossover single unders OR single unders, 72 pull-ups, 36 power snatch Beginner/70+ Scaled: 32 clean and jerk (65/43), 64 toes-to-bar, 160 single-unders, 70 cal bike, 160 single unders, 64 pull-ups, 32 power snatch   Post results and experiences in the commentsRead more