Friday, Nov 21st class ONLY at 1200. 0530, 0845, and 1730 classes cancelled. We are sorry for any inconvenience!   Endurance: 100m Run 150m Row 15 Burpees over rower 200m Run 250m Row 25 Ab-mat butterfly sit-ups 300m Run 375m Row 30 Grasshoppers 400m Run 500m Row 40 Speed skips 2 Rounds for time (35:00 cap) Compare to Monday, 01 July 2024   †Levels: Intermediate/70+ Advanced: 100m run, 125m row, 12 burpees-over-rower, 200m run, 225m row, 20 sit-ups, 300m run, 325m Row, 24 grasshoppers, 300m run, 400m row, 30 speed skips Beginner/70+ Scaled: 100m run, 100m row, 10 burpees, 200m run, 200m row, 16 sit-ups, 200m run, 250m Row, 20 grasshoppers, 300m run, 300m row, 25 speed skips or single unders    Post results and experiences in the commentsRead more

Friday, Nov 21st class ONLY at 1200. 0530, 0845, and 1730 classes cancelled. We are sorry for any inconvenience!   Conditioning: In 3:00 complete: 12 Double dumbbell bench press (2 x 50/35) 9 Front squats (135/93) 6 Kettlebell swings (97/62) Max calories rowed/bike* in the remaining time   4 Sets for score (Rest 1:30 between each set) *On rounds 1 and 3, bike or row. On rounds 2 and 4, do the opposite.   Strength: Back Squat Spend 5 minutes warming up to 70% of 1-rm and then on a 1:00 clock…. 3 reps @ 70%   7 Sets for quality   †Levels: Intermediate/70+ Advanced: same reps as advanced, (2 x 40/30) dumbbells, (115/78) front squat, (72/53) kettlebell Beginner/70+ Scaled: 10 bench press (2 x 35/25) dumbbells, 8 front squats (95/63), 5 kettlebells swings (62/45)      Post results and experiences in the commentsRead more

  Conditioning†: Partner WOD 20 Synchro Clean & Jerks (115/78)* …then… 4 rounds** of: 4 Rope climbs (12′) 8 Squat cleans (155/103) 12 Synchro toes-to-bar …then… 20 Synchro Thrusters (115/78)*   For time (25:00 cap) *There will be a partner worm option for these movements. **Equal work required. One at a time working on RC and Sq Clean.   †Levels: Intermediate/70+ Advanced: (95/63) C&J and thrusters, 10′ rope climbs, (135/93) squat cleans. Beginner/70+ Scaled: (65/43) C&J and thrusters, 8′ rope climbs or 6 strict pull-ups, (95/63) squat cleans     Post results and experiences in the commentsRead more

  Conditioning: 4 rounds of: 200m Run 10 Strict pull-ups Then, immediately into 4 rounds of: 200m Run 15 Push-ups Then, immediately into 4 rounds of: 200m Run 25 Squats   For time (30:00 cap) Compare to Saturday, 31 August 2024 †Levels: Intermediate/70+ Advanced: Same as run as Adv, 8 pull-ups, 12 push-ups, 20 squats Beginner/70+ Scaled: 100m run, 8 banded pull-ups or ring rows, 12 push-ups, 20 squats     Post results and experiences in the commentsRead more

Congratulations to MP’s Kylee and Stephenie, team “Buns-N-Guns” on their 2nd place finish at TRU Challenge!   Open Gym 1200-1330 AND 1700-1830 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) Box Back Squats 6 @ 30% 5 @ 45% 5 @ 55% 4 @ 65% 4 @ 70% 3 @ 75% 3 @ 80% 3 @ 80% 3 @ 80% 3 @ 80%   For quality   Lift 2: (On a 2:00 clock) Seated Arnold Press* 10-8-8-6-6   For quality *Build in weight each set   Lift 3: (On a 3:00 clock) Sandbag Bearhug Carry Lunges 50-ft (25-ft down and 25-ft back)   4 Sets for max load   Lift 4: Gymnastics Strict Strength Program (Base this on where you...Read more