Conditioning: 500m Ski erg 30 Burpee box jumps (24/20″) 1000m Row 30 Toes to bar 1500m Bike 30 Handstand Push-ups 800m Run   For time (20:00 cap)   Strength: Jerk 7 @ 25% 1RM 5 @ 40% 4 @ 55% 3 @ 65% 3 @ 75% 2 @ 85% 2 @ 90% 1 @ 92.5% 1 @ 95% 1 @ 97.5%   For quality of lifts     Post results and experience to commentsRead more

Monday, 0630 class is canceled this week only. Sorry for any inconvenience.   This WOD is dedicated to Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins. Conditioning: Hero WOD “Bell” 21 Deadlifts (185/133) 15 Pull-ups 9 Front Squats (185/133)*   3 Rounds for time *No racks   Skill: 0:30 Side plank hold (right) 0:30 Rest 0:30...Read more

  Skill: 3 Wall walks 10 Ring rows 2:00 Rest   4 Sets for quality   Conditioning: “Crank up the heat” 400m Run 7 Handstand Push-ups 14 GHD Sit-ups 21 Calories Rowed 42 Double Unders   3 rounds for time (20:00 cap) Compare to Friday, 13 July 2018   Post results and experience to commentsRead more

Classes canceled this week ONLY: Iron Club, Friday’s 0630 & 0845. Sorry for any inconvenience. Back to normal next week.   Strength & Conditioning: 21-15-9 rep rounds of: Front squats* (135/93) Push-ups …then… 15-9-6 rep rounds of: Hang power cleans (135/93) Box jumps (30/24″) …then… 9-6-3 rep rounds of: Thrusters* (135/93) Bar-facing burpees   For time Compare to Monday, 29 June 2020 *No racks     Post results and experiences to commentsRead more

Classes canceled this week ONLY: Iron Club, Friday’s 0630 & 0845. Sorry for any inconvenience. Back to normal next week.   Open Gym 1200-1330 For all UNLIMITED members   MP Iron Club Closed this week only.     Post results and experiences to commentsRead more