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.Read more

  General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s 7 Pull-ups …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Conditioning: “I Won’t Give Up” 45 Sit-ups 200m Sprint 35 Box Jumps (24/20″) 200m Sprint 25 Pull-ups 200m Sprint 35 Grasshoppers 200m Sprint 45 Double Unders 200m Sprint   2 rounds for time Compare to Friday, 02 December 2016   Flexibility: Right Straddle Left Straddle Center Straddle Supine Shoulder Extension     Post results and experiences to commentsRead more

  Conditioning: Team Row or Bike (2-4 persons) Max meters rowed in 45 minutes   For score Compare to Monday, 03 December 2018   Flexibility: Spine Smash Couch Stretch Pike Stretch     Post results and experiences to commentsRead more

Congrats to Christa and Burris for their successful completion of CF-L1! Great job Coach Christa and Coach Burris!   General Warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills 10 PVC overhead squats   Conditioning: Complete as many rounds and reps as possible in 25-minutes of: 10 Overhead squats (95/63) 10 Toes-2-bar 400m Run   For score   Mobility: Lower Body Foam Roll Anterior Compartment Smash Spine Smash     Post results and experiences to commentsRead more

  Conditioning: Partner WOD 20 rounds* of: 7 Thrusters (95/63) 7 Strict Pull-ups 7 Burpees-over-Bar   For time *Alternate complete rounds   …rest 1:00 from completion of last rep, then… Sell-out: 200 Calories Biked For time   Flexibility: Saddle sit Half straddle left Half straddle right Butterfly Reclined spinal twist     Post results and experiences to commentsRead more