Join us Memorial Day at 0930 for a Hero WOD and BBQ!   A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. Memorial Day WOD “The Seven” (3-person team style) 21 rounds of: 7 Handstand push-ups 7 Thruster (135/93) 7 Knees-2-Elbows 7 Deadlift (245/163) 7 Burpees 7 Kettlebell swings (72/53) 7 Pull-ups   For Time -Team members alternate rounds. Each team member must complete 7 rounds.     Post results and experience to commentsRead more

Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join!   Conditioning: Partner WOD As many reps as possible in 20:00 of* 7 Burpees 6/4 Calories biked 3 Right-arm dumbbell hang clean and jerk (50/35) 3 Left-arm dumbbell hang clean and jerk (50/35)   For total score *Partners switch after each full round.   Strength: Push Jerk 7 @ 35% of 1-rm clean and jerk 9 @ 45% 11 @55% 9 @65% 7 @ 75%   For quality and load     Post results and experiences to commentsRead more

Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join!   Conditioning: Partner WOD 1:00 work at each of the following* Dumbbell squat snatches (50/35) Handstand walk Deadlift (275/183) Alternating single arm devils press (50/35) D-ball cleans (100/80) Rest   4 Rounds for score *Partners alternate each minute.  For example, at 3-2-1-g0 partner 1 will do 1:00 of dumbbell squat snatches.  Once the minute is up, partner 1 will tag partner 2, who will then do 1:00 of handstand walking.  Partners alternate in this way until all 4 rounds are completed.  Handstand walking will be scored 1 rep for every 5 feet.   Skill: 10 GHD Sit-ups 15 Arch rocks 1:00 Rest   5 Sets for quality     Post results and experiences to commentsRead more

Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join!   Open Gym 1200-1330 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

Happy birthday Coach Wade! Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join!   Conditioning: “Got Bietz” 53/42 Calories bike 2:00 Rest 20 Snatches (53% of 1 rep max clean and jerk, rounded to nearest 5# increment) 2:00 Rest 400m Run 2:00 Rest 20 Clean and jerks (53% of 1 rep max clean and jerk, rounded to nearest 5# increment) 2:00 Rest 53/42 Calories row   For time     Post results and experiences to commentsRead more