Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.   Conditioning: “Give Thanks!” 50/40 Calories Rowed …then… 2 rounds of: 50 Sledge Swings (10/8) 25 Pull-up 25/20 Calories Biked 20 Alternating Dumbbell Snatches (50/35) 40 Box Overs (24/20”) …then… 40 Burpees   For Time Compare to Wednesday, 22 November 2017 Flexibility/Mobility: Quad Smash – 1:30/side Overhead Distraction w/ External Bias – 1:30/side Couch Stretch – 1:30/side     Post time and experiences to commentsRead more

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday. Conditioning: Complete as many rounds as possible in 4 minutes of: 20 Wall-Ball Front Squats (25/16)* 40 Double Unders   …Rest 2 minutes Complete as many rounds as possible in 4 minutes of: 10 Hang Power Cleans (135/95) 40 Speed Skips   …Rest 2 minutes Complete as many rounds as possible in 4 minutes of: 20 Sit-up Slammers (12/8) @ 2m 40 Singles   For Score *Hug ball against chest   Strength: Offset Back Squat (10/5) 2/2 max load* *Perform 2 reps with offset weight on right, and then 2 reps with weight on left. Males offset with 10#, females use 5#.   Flexibility/Mobility: Plantar Surface – 1:30/foot Low Lunge Twist – 1:30/side T-Spine Smash – 2:00     Post scores, load, and...Read more

  Conditioning: “Add a little fun” 25-minute AMRAP* 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed   For Score Compare to the partner version Saturday, 19 November 2016 *Add one rep to each exercise each round. Strength: Deadlift 7-rep max Goal here is to work up to the “max load” you can lift with good-great form. This is form work practice at moderately heavy loads.If coach, or any advanced lifter, says your form is fading as you perform a certain weight, don’t add weight until you fix your positioning/form.   Mobility: Quad Smash – 1:30/side Overhead Distraction w/ External Bias – 1:30/side Couch Stretch – 1:30/side     Post score, max load, and experiences to commentsRead more

No Friday night class this week. Sorry for any inconvenience. All other classes normal.   Skill: Bike 25/20 Calories, All Out Rest 3 minutes, now… 3 rounds of: Bike for 5 seconds less than all out time for max calories Rest 2:00   For total time and calories burned in 3 rounds   Conditioning: Every 3 minutes for 15 minutes perform: 200m Run 4 Clapping Push-ups 6 Kettlebell Swings (72/53) 8 Box Jumps (30/24″)*   For score *max box jumps on last round   Sell-out: 5 D-ball Cleans (100/80) 10/8 Calories Rowed Rest 1:00   3 rounds for time Flexibility/Mobility: Elevated Cat – 1:30 Spine Smash – 2:00 Pike Stretch – 1:30 Couch Stretch – 1:30/side     Post times 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