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

  Conditioning: MPCF Board WOD “Hotel 100” 100 Dumbbell Hang Squat Clean Thrusters (35’s/25’s) For Time* *Starting at minute 1, stop performing DBHSCT’s, and perform 5 burpees. Repeat this at the top of every minute until finished with the DBHSCT’s.   Here is a video of Jason Khalipa, 2008 Games Champion, performing this WOD. Warning, there is a mild use of profanity. Click HERE   Post results and experiences to commentsRead more

  Endurance & Skill: Bike 600m Rest 2:00*   7 rounds for time *Perform 7 handstand push-ups during each of the rest periods.   Core Work: Every minute on the minute for 12 minutes add 5 seconds to: Plank Hold (Start with 5 seconds hold, 55 seconds rest)     Post results and experiences to commentsRead more

This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014 in a collision between a truck and his stationary unmarked police car. A New Jersey native, and a lifelong resident of Waldwick, Chris graduated from Waldwick High School in 2000 and attended one semester at William Paterson University. In response to the September 11 attacks, he enlisted in the United States Marine Corps Chris served his country proudly for the next five years as a C-130 navigator, participating in Operation Iraqi Freedom. During his service, he achieved the rank of Sergeant and continued in the Marine Corps reserves for three additional years. Chris then went on to serve the residents of his hometown of Waldwick as a Police Officer for the next six years. Chris truly loved his job and served the community with dedication and devotion. Chris was engaged to...Read more

  Conditioning: Partner WOD 16-32-48-64 rep rounds of: Wall-ball shots (25/20) @ (10/9′) 8-16-24-32 rep rounds of: Alternating plank push-ups 4-8-12-16 rep rounds of: Squat cleans (185/123) 2-4-6-8 rep rounds of: Rope climbs (15′) 400-600-800-1000m Sprints   4 rounds* for time *Instructions: All numbers are team totals. Equal work must be performed on each exercise. Tag between exercises. Only one partner working at a time. WOD example: Partner A (A), Partner B (B) 3-2-1- GO!, A does 8 WB’s, B does 8 WB’s, and then they move to the PU’s A and B get into high plank facing each other; Partners tag, A does PU, A and B tag, B does PU, A and B tag. Continue this alternating process until 8 total PU are completed. Then move to Squat cleans. Partners can break cleans up as desired, as long as equal rep count is performed (total 4 in round...Read more