No class Saturday morning class due to Midwest Fall Classic. Sorry for any inconvenience.   Conditioning: Run 5K For Time   Flexibility: Revolved Seated Staff Reclined Spinal Twist Lying Hip Capsule Plow     Post result and experiences to commentsRead more

Great crew for the Labor Day WOD!! No Saturday classes this week.   Conditioning: Partner WOD Complete as many rounds in 30 minutes of: 20-ft DB Farmers carry 2(50/35) 7 Goblet squats (50/35) 7 Pull-ups 7 Goblet squats 20-ft DB Farmers carry   For score   Flexibility: Side splits Middle splits Twisted cross Reclined spinal twist Pike sit     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 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 Olympic 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

  Strength & Conditioning: With a running clock, every minute on the minute perform 1 repetition of: Snatch, start at no more than 25% 1-RM, adding (10/5) each round until failure …then, using the failed load, continue with: Clean, adding (10/5) each round until failure …then, using the failed load, continue with: Deadlift, adding (10/5) each round until failure*   For max load at each lift and total weight lifted Compare to Wednesday, 10 April 2019 *There will be a 45 minute time cap. If you reach the 44 minute mark, and haven’t hit max deadlift, perform max unbroken reps at final minute load.     Post results and experiences to commentsRead more

  Endurance: Run 1 mile rest 2:00 Row 250m rest 2:00 Run 800m rest 1:00 Row 500m rest 1:00 Run 400m rest 1:00 Row 1000m rest 2:00 Run 200m rest 2:00 Row 2000m   For time Compare to Tuesday, 16 July 2019   Mobility: Couch stretch Half straddle Pike stretch     Post results and experiences to commentsRead more