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

General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings   Specific warm-up: 2 rounds of Burgener warm-up 7 Clean & Jerk (45/33) 5 Clean & Jerk (95/63) 3 Clean & Jerk (135/93) 2 Clean & Jerk (165/113) 1 Clean & Jerk (185/123)   Strength and Conditioning: 5 rounds of: 1 Clean & Jerk (185/123) 3 L-sit pull-ups 5 Ring dips Rest 3:00 50 Burpee box overs (24/20″) Rest 3:00 3 rounds of: 50 Double unders 15 Hang squat snatch (95/63)   For time (30:00 cap)     Post results and experiences to commentsRead 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 …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories Endurance: Partner bike/run* Run 400m Bike for max cals 12 rounds for time** *While one partner runs, other bikes, then switch, so each partner runs 6 times and bikes 6 times **take 1 sec off total time per total cals biked    If performing WOD solo: 6 rounds for time of: 400m run 1200m bike Skill: 5 sets of increasing load 5 weighted strict pull-ups     Post results and experiences to commentsRead more

Congratulations to Dr. Robert Hauger for getting his Functional Fitness MD-L1!!! General warm-up: Bike 2:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 20m Lunges 10 PVC passovers 10 PVC windmills   Specific warm-up: 2 cycles of Burgener warm-up 7 Overhead squats (45/33) 5 Overhead squats (75/53) 3 Overhead squats (115/78) 3 Overhead squats (155/103)   Strength: Overhead Squats 5-5-5-5-5   For max load   Conditioning: 10 Toes-2-bar 15 Calories rowed 20 Wall-ball shots (25/16) @ (10/9′)   3 rounds for time     Post results and experiences to commentsRead more

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack. Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae. Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus. Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in...Read more