Online Judges Course: Click HERE Tuesday 0630 class is cancelled. Sorry for any inconvenience.    Endurance Skill: Row Sprints 4 minutes for calories Rest 4 minutes 3 minutes for calories Rest 3 minutes 2 minutes for calories Rest 2 minutes 1 minute for calories Rest 1 minute 30 seconds for calories   For total calories   Conditioning: Every minute on the minute, perform the following: 3 Handstand Push-ups 1 Box Over (24/20″)*   *Add 1 Box over each minute until failure to complete in the given minute. HSPU’s remain 3 every round. For score     Post results and experiences to commentsRead more

Online Judges Course: Click HERE 0845 class is cancelled for Monday and Wednesday. Sorry for any inconvenience.   Conditioning: Option 1: 2019 Functional Fitness Games Open WOD 19.2 Beginning with an 8:00 clock, complete as many reps as possible of: 25 Toes-2-Bar 50 Double Unders 15 Squat Cleans (135/85) 25 Toes-2-Bar 50 Double Unders 13 Squat Cleans (185/115) If completed before 8 minutes, add 4 minutes to clock and proceed to: 25 Toes-2-Bar 50 Double Unders 11 Squat Cleans (225/145) If completed before 12 minutes, add 4 minutes to clock and proceed to: 25 Toes-2-Bar 50 Double Unders 9 Squat Cleans (275/175) If completed before 16 minutes, add 4 minutes to clock and proceed to: 25 Toes-2-Bar 50 Double Unders 7 Squat Cleans (315/205) Stop at 20 minutes For time, if completed; or for score if not Tie break time is the clock time after the last successful set of double unders...Read more

Online Judges Course: Click HERE   Conditioning: 2019 Functional Fitness Games Open WOD 19.2 Beginning on a 8-minute clock, complete as many reps as possible of: 25 toes-to-bar 50 double-unders 15 squat cleans, 135 / 85 lb 25 toes-to-bar 50 double-unders 13 squat cleans, 185 / 115 lb If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders 11 squat cleans, 225 / 145 lb If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders 9 squat cleans, 275 / 175 lb If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders 7 squat cleans, 315 / 205 20 minute cap Masters and Scaled options can be found HERE Similar to Monday, 07 March 2016 Post score to commentsRead more

  Conditioning: “Sail Away” 35 Pull-ups 35 Weighted Walking Lunges (45/35) 35 GHD Back Extensions 35 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups 35 Calories Rowed 35 Knees-2-Elbows 35 Box Overs (24/20″) No Touching Box   For Time Compare to Friday, 14 September 2018   Strength: Deadlifts 3 x 4 @ 80%   For quality   Conditioning: Option for 1730 class only: 2019 Functional Fitness Games Open WOD 19.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bar 50 double-unders 15 squat cleans, 135 / 85 lb. 25 toes-to-bar 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders 11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders...Read more

Online Judges Course: Click HERE   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