Join us this Saturday for the CHAD1000x Hero WOD! Click HERE if you want to register.   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 1:30 clock: Snatch Balance 2 @ 30% of 1-rm Snatch 2 @ 40% 2 @ 50% 2 @ 60% 1 @ 70% 1 @ 70% 1 @ 75% 1 @ 75% 1 @ 80% 1 @ 80% 1 @ 85% 1 @ 85%   For Quality   Lift 2: On a 1:30 clock: Squat Snatch (same percentages and reps as snatch balance)   For Quality   Lift 3: On a 4:00 clock: 50-ft Back rack lunges (25-ft down, turn, 25-ft back)   4 Sets For Quality, build in weight each set  ...Read more

Join us this Saturday for the CHAD1000x Hero WOD! Click here to register.   Strength: Deadlift 5 @ 30% 5 @ 45% 4 @ 60% 4 @ 75% 3 @ 85% 3 @ 85+%   For quality   Conditioning†: Athletic Skill Sheet Test WOD* “Christine” 500m Row 12 Deadlifts (bodyweight) 21 Box jumps (20″)   3 Rounds for time (12:00 male/13:00 female caps) *This is a “Well-rounded Beginner” WOD   †Levels: Intermediate/70+ Advanced: Same as Adv. except 15:00/17:00 cap, (65+ only are allowed to step-up 20/16″ box jumps) Beginner/70+ Scaled: Same row, 75% bodyweight DL, 16/14″ box jumps or step-ups, 15:00/17:00 cap     Post results and experiences in the commentsRead more

Join us this Saturday for the CHAD1000x Hero WOD! Click HERE if you want to register. Conditioning: On a 2:00 clock: 25 Front squats (115/78) Max calories bike OR ski* in remaining time …rest 2:00 and then… On a 2:00 clock: 20 Push presses (115/78) Max calories bike OR ski* in remaining time …rest 2:00 and then… On a 2:00 clock: 15 Thrusters (115/78) Max calories bike OR ski* in remaining time …rest 2:00 and then… On a 2:00 clock: 10 Clusters (115/78) Max calories bike OR ski* in remaining time   For total calories *athlete can chose to start on either the bike or the ski, but then must alternate the bike and the ski throughout workout.   †Levels: Intermediate/70+ Advanced: (95/63) barbell, same reps Beginner/70+ Scaled: (80/53) barbell, 20 front squats, 16 push-press, 12 thrusters, 8 clusters      Post results and experiences in the commentsRead more

Join us this Saturday for the CHAD1000x Hero WOD! Click HERE if you want to register. Endurance: 1000m Run 1000m Ski 1000m Run 1000m Row   For time (20:00 cap)   Accessory Work: 5 Strict ring dips   5 Sets for Quality   †Levels: Intermediate/70+ Advanced: 800m on each Beginner/70+ Scaled: 600m run, 650m ski/row   Post results and experiences in the commentsRead more

Conditioning: 1-2-3-4-5-6-7-8-9-10* Devil press (2 x 50/35) *10/8 Calories biked after each round   For time (20:00 cap)   †Levels: Intermediate/70+ Advanced: (40/30) dumbbells Beginner/70+ Scaled: (35/25) dumbbells, 7/5 calories    Accessory Work: 5 Strict Pull-ups   5 Sets for Quality       Post results and experiences in the commentsRead more