Classes today are only at 0530 and 0900   Conditioning: “Dominating starts NOW!” Buy-in: 40/32 Calories Biked   …then, in an add and repeat style*, complete the following: 1 Squat Snatch (155/103) 2 Strict Handstand Push-ups 3 Double Unders x10 4 Kettlebell Swings (97/62) 5 GHD Sit-ups 6 Wall-Ball Shots (25/16) @ (12/11′) 7 Chest-2-Bar Pull-ups 8 Alternating Pistols 9 Burpees-Over-Bar 10 Back Squats (205/133)*   …then, Sell-out: 500m Row   For Time Compare to Tuesday, 02 January 2018 *Add and repeat follows this pattern: 1,1,2,1,2,30,1,2,30,4,1,2,30,4,5,… No racks for back squats. Must add weight to snatch bar, clean, and complete.   Flexibility/Mobility: Couch Stretch – 1:30/side Overhead Distraction – 1:30/side Spine Smash – 2:00     Post time and experiences to commentsRead more

Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 03 – normal schedule.   Conditioning: 4-person Team WOD “Why do I do this?” Buy-in: 400 Single Unders …then… 20 Handstand Push-ups* 30 Wall-Ball Shots (20/14 ) @ (10/9′) 40 Alternating Box Jumps (20″) 50 Sumo Deadlift High Pull (95/63) 50 GHD Sit-ups 40 Alternating Box Jumps 30 Wall-Ball Shots 20 Handstand Push-ups …then… Sell-out: 2000m Row   For time and total burpees Compare to Saturday, 26 December 2015   -Equal work required -Only one team member working at a time on the Jump rope and Row *During this part, team will split into two partner teams. One team will perform 20 HSPU, while the other performs max rep plate-facing burpees. Only one partner working at a time for each team (one HSPU and one burpee). Once the team performing the HSPU is done,...Read more

Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 02 – normal schedule.   Conditioning: 200m Run 80 Sit-ups Slammers (12/8) @ 2m 300m Row 30 Fat Bar Deadlifts (220/150) 1000m Bike 50 Plate-facing Burpees 500m Row 30 Overhead Squats (115/75) 600m Bike 80 Double Unders 200m Run   For Time   Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 2:00 Left Side Straddle – 2:00 Middle Straddle – 2:00     Post time and experiences to commentsRead more

Class schedule for next week: December 31 – 0900 class only, January 01 closed, January 03 – normal schedule.   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

Wednesday class will ONLY be at 0900. Conditioning: “Merry, Merry Christmas” 3-person Team Part 1a: 7 Worm Push-ups* …then perform remainder of 5:00 AMRAP** of: 20 Front Squats (135/93) 30 Pull-ups 40 Alternating Dumbbell Snatches (50/35) 50 Wall-Ball Shots (25/16) @ (10/9′)   Part 1b: Max Calories Rowed in 5:00   2 rounds for score -On round 2, continue part 1a where you left off from round 1, after completing 7 more worm push-ups.   Part 2: 8 minutes after completion of Part 1, the team has 18 minutes to find: (00:00-06:00) 2-rep max Hang Power Snatch (06:00-12:00) 3-rep max Hang Squat Clean (12:00-18:00) 4-rep max Deadlift   For Scores Each team member performs each lift.   Part 1: Score 1: Total team AMRAP reps Score 2: Total Team Calories Rowed Part 2: Score 3: Total weight successfully lifted *Create a worm by laying on your stomach, team in a straight line...Read more