Conditioning: Partner WOD Buy-in: 1500m Row   …then… 3 rounds of: 30 Handstand pushups 20 Chest-2-bar pull-ups 10 Clean & Jerks (185/123)   …then… Sell-out: 3600m Bike   For time   Skill: 5 Rower rollouts 7 Arch rocks 9 Arch/hollow swings   4 rounds for quality     Post results and experiences to commentsRead more

Open Gym will start at 1215 this week only.   Open Gym 1215-1345 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

Bring-a-Friend Wednesday Come join us for a free WOD! All class times are an option: 0530, 0630, 0845, 1200, 1730. Conditioning: “Giant Speed Jenga” As a group in partner groups, using a Jenga set with numbers 1-8 and blanks, perform the following: One at a time, large group members have 20 seconds to successfully pull a block, and place it on top. Then partner teams perform the exercise set forth on the pulled block. Repeat this process until the tower collapses. Reset it, and repeat. Complete as many rounds in 30 minutes of: 1 – 20 Partner Volleyball Throws (20/16/14) 2 – 10 Handstand Push-ups 3 – 20 Partner Sit-up WB Throws @ 10′ (20/16/14) 4 – 10 Partner Pistols 5 – 20 Partner Med Ball Twist (20/16/14) 6 – 10 Partner Plank Push-up Claps 7 – 20 Partner Box Jumps (20″) 8 – 6 x 100m Partner Run Sprints...Read more

  Endurance: 5:00 Row at 95% of “6-min row test” 3:00 Rest 5:00 Bike at 95% of “6-min bike test” 3:00 Rest 3:00 Row at 105% of “6-min row test” 3:00 Rest 3:00 Bike at 105% of “6-min bike test”   For pace quality See “6 min row test” here Tuesday, 16 February 2021 See “6 min bike test” here Tuesday, 06 April 2021   Strength: Snatch 7 @ 35% of 1-rm snatch 9 @ 45% 11 @ 55% 9 @ 65% 7 @ 75%   For quality     Post results and experiences to commentsRead more

Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining time: Squat Cleans (185/113)   For Score   Skill: Turkish Get-up 4 set of 10 (5 each side) Increase load each set   For loads     Post results and experiences to commentsRead more