Register to compete at the Spring TRU Challenge, April 25th! Click HERE! Register to volunteer for the Spring TRU Challenge, April 25th! Click HERE!   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: Every 2:00, perform… Power snatches 2-2-2-2-2-2-2-2-2-2   For quality and load   Lift 2: Every 2:00, perform… Power cleans 2-2-2-2-2-2-2-2-2-2   For quality and load   Lift 3: Every 3:00, perform… 9-7-6-5-4-3-2-2 rep rounds Dumbbell bench press   For quality and load   Gymnastics Strict Strength Program: Take 10-minutes to work on the GSSP     †MP Iron Club programming will be available at both Open Gym times. It is designed to improve every athlete’s lifting ability. The core of this program is to develop the...Read more

Register to compete at the Spring TRU Challenge, April 25th! Click HERE! Register to volunteer for the Spring TRU Challenge, April 25th! Click HERE!   Conditioning: Partner WOD (equal work) 30-24-18-12-6 rep rounds of: Hang power cleans (135/93) Calories skied Front squats (135/93) Calories biked   For time (30:00 cap) †Levels: Intermediate/70+ Advanced: Same reps as Advanced, (115/78) Beginner/70+ Scaled: 28-22-16-10-4 rep rounds, (95/63)     Post results and experiences in the commentsRead more

Register to compete at the Spring TRU Challenge, April 25th! Click HERE! Register to volunteer for the Spring TRU Challenge, April 25th! Click HERE!   Strength: In 8:00, warm up to 80% shoulder press and 80% thruster, then… Every 2 minutes on the minute, perform: 2 Shoulder Press* ⇒ 3 Push Press*   4 rounds for quality *Do all rounds at 80% of SP and 80% of Thruster. Using two barbells is allowed.   Conditioning: 400m Run 25 Double unders 20 Kettlebell swings (72/53) 15 V-ups 10 Strict pull-ups 5 Strict handstand push-ups   2 Rounds for time (15:00 cap) †Levels: Intermediate/70+ Adv: 400m run, 20-16-12-8-4 reps, (55/35) kbs Beginner/70+ Scaled: 300m run, 15-12-9-6-3 reps, (35/25) kbs     Post results and experiences in the commentsRead more

Register to compete at the Spring TRU Challenge, April 25th! Click HERE! Register to volunteer for the Spring TRU Challenge, April 25th! Click HERE!   Max Board Challenge†: Max rep wall-ball shots (20/14) @ (10/9′)   For max reps unbroken* *Unbroken is defined as: the athlete cannot stop moving or drop the ball, aka non-stop †Levels: Intermediate/70+ Adv: (16/10) @ (10/9′) Beginner/70+ Scaled: (12/8) @ (9/8′)   …rest ~10:00 then… Max reps rope climbs (13′) in 2:00   For score †Levels: Intermediate/70+ Adv: (11′) Beginner/70+ Scaled: (9′)   Conditioning: 1000/850m Ski or row 2000/1800m Bike 2:00 rest   2 rounds for pace control and quality †Levels: Intermediate/70+ Adv: 800/625m ski or row – 1600/1300m bike Beginner/70+ Scaled: 600/400m ski or row – 1200/800m bike     Post results and experiences in the commentsRead more

Happy birthday, Coach Sarah! Register to compete at the Spring TRU Challenge, April 25th! Click HERE! Register to volunteer for the Spring TRU Challenge, April 25th! Click HERE!   Conditioning†: “It’s Fine” 25-ft Handstand walk 20 Calories biked/skied* 15 GHD sit-ups 10 Squat cleans (155/103) 5 Bar muscle-ups 75-ft Burpee broad jumps   4 rounds for time *Bike two rounds and ski two rounds; the athlete chooses the order †Levels: Intermediate/70+ Adv: 15-ft HS walk or 75-ft bear crawl; same reps for cals, GHD, and cleans (135/93); 5 C2B plu, 50-ft BBJ Beginner/70+ Scaled: 50-ft bear crawl, 16 cals, 12 scaled GHD, 8 cleans (115/80), 2 plu, 35-ft BBJ     Post results and experiences in the commentsRead more