Conditioning: 10 Overhead squats (115/73) 10 Box overs (24/20″) 10 Thrusters (135/93) 10 Toes-2-bar 10 Power cleans (185/123) 10 Burpee muscle-ups 10 Power cleans 10 Toes-2-bar 10 Thrusters 10 Box overs 10 Overhead squats   For time   Mobility: Overhead distraction Spine smash Twisted cross Reclined spinal twist     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

  Conditioning: Perform 30 seconds on, 30 seconds rest of: Wall-ball shots (25/20) @ (10/9′) Calories rowed D-ball cleans (100/80) Calories biked Knees-2-elbows   3 rounds* for total reps *rest 1:00 between rounds   Strength: Option 1: 1-rep max make-up   For max load   Option 2: Front Squats 5 @ 65% 3 @ 75% Max reps @ 85%   Flexibility: Half straddle Middle straddle Pike stretch Butterfly stretch     Post results and experiences to commentsRead more

Tuesday night class this week is canceled. All other classes normal.   Endurance: 200m Run sprint Rest 2:00*   7 rounds for time *After completing the run, 2 minutes begins. Then perform 7 chest-2-bar pull-ups, and rest for the remainder.   Core: Death by Hollow Hold Every minute on the minute, add 5 seconds to a hollow hold. Start with 5 seconds, rest 55.     Post results and experiences to commentsRead more

Tuesday night class this week is canceled. All other classes normal.   Conditioning: MPCF Presents: “Pick a Board WOD” Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.     Flexibility/Mobility: Hip Capsule Stretch T-Spine Smash Quad Smash Overhead Distraction     Post results and experiences to commentsRead more