General Warm-up: Row 2:00 min 8 spiders 6 pushups 4 squats Bike 2:00 min 8 spiders 6 pushups 4 squats Ski 2:00 min 8 spiders 6 pushups 4 squats Then 200m run 10 PVC passovers 10 PVS windmills 10m Backwards walking lunges 10m Butt-kickers 10m Frankenstein walk 10m Quad pulls   Endurance: 3 min row for calories 3 min bike for calories 3 min ski for calories 3 min rest   3 rounds for max calories     Post results and experiences to commentsRead more

Conditioning: 21-15-9 Rep rounds of Kettlebell Swings (70/53) Burpees     Post results and experiences to commentsRead more

  Conditioning: 10 Min AMRAP: 10 Pull-ups 10 Box jumps (30/24) 10 Snatches (95/63)   Rest 7 min   10 Min AMRAP: 9 Deadlifts (135/93) 6 Bar over burpees 3 Squat cleans (135/93)     Post results and experiences to commentsRead more

Conditioning: 300m Run 24 Shoulder Touches 18 Wall-Ball Shots (20/14) @ (10/9′) 24 Kettlebell Swings (53/35) 30 Double Unders   5 rounds for time     Post time and experiences to commentsRead more

The Ellis family laid to rest the sweetest lady I have ever known, my Grandma. She was an amazing lady that loved God, Family, and everyone else! Heaven just got a great addition! She was 98 years old, and is now joining my grandpa who took his trip to God’s house October 28, 2019. They were married for 77 years! We love you grandma! And we will miss you! “Don’t cause too much trouble!” 😉   Rest Day     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...Read more