Tuesday 0515 class are canceled for this week. Class will be back to normal next week. Sorry for any inconvenience. General Warm-up: 2 rounds: Row 250m 8 Samsons 8 Army T- push-ups 8 Half tacos 8 Squats 8 Ring rows 8 Shoulder press w/ T then… 10m Walking lunges 10m Quad pulls 10 Burpees Row 1:00 10 PVC Windmills 10 PVC Passovers   Endurance: 20 min row for total calories (Athletes please post your total calories as you will need this number for a subsequent WOD)     Post results and experiences to commentsRead more

Monday 0530, 0630, and Tuesday 0515 classes are canceled for this week. They will be back to normal next week. Sorry for any inconvenience.   Conditioning: Board WOD “Nancy” Run 400m 15 Overhead Squats (95/63)   5 rounds for time Compare to Wednesday, 14 October 2015     Post results and experiences to comments  Read more

Conditioning: Partner WOD “Twas the night” Perform 3 rounds of: 16 Partner plank push-ups* 14 Bar-facing-burpees 12 Power snatches (115/73)   …rest 4:00, then… 4-6-8-10-12 rep rounds of: Power Cleans (135/93) Handstand Push-ups   …rest 4:00, then… 2 rounds of: 50 Wall-ball shots (20/14) @ (10/9′) 40 Sit-ups 30 Ring dips 20 Front squats (185/123) 10 Devil presses (50/35)   For time All exercises are equal work. Only one person working at a time. *Plank PU: both partners start in the high plank. On partner does 1 pu, while partner holds high plank. Once pu is complete, partners tag, and then the other partner does 1 pu. That is 2 pu’s total. Continue until all 16 are complete.     Post results and experiences to comments Compare to Tuesday, 24 December 2019  Read more

Conditioning: 30 seconds work, 60 seconds rest of: Wall-ball shots (25/16) @ (11/10) Kettlebell swings (53/35) Burpees   3 rounds for score Strength: Front Squat 1-rep max   For max load Compare to Wednesday, 03 April 2019   Flexibility: Couch stretch Middle straddle Spine smash     Post results and experiences to commentsRead more

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 you want to add 1 or more pounds to your lifts, this class is for you!     Post experiences to comments *Private lessons are available to teach these lifts if knowledge and/or application is lacking.     Post results and experiences to commentsRead more