Conditioning: On a 0:30 work/0:30 rest clock, accumulate max reps at each of the following stations: GHD Sit-ups Calories biked Front Squats (135/93) Plate push-ups   5 Rounds* for score *Rest 1:00 between each round   †Levels: Intermediate/70+ Advanced: (115/78) front squats Beginner/70+ Scaled: (95/63) front squats, GHDs to parallel     Post results and experiences in the commentsRead more

Gym is closed today. See you Monday!Read more

Class is canceled on Saturday because everyone will be at Conquer the Gauntlet! Click HERE to register for Conquer the Gauntlet on Sept 12th!   MPF Hero Board WOD† “9/11 Tribute” 2001m Run* 11 Box Jumps (30/24″) 11 Thrusters (125/83) 11 Chest-to-Bar Pull-ups 11 Power Cleans (175/118) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toe-to-Bar 11 Deadlifts (170/113) 11 Push Jerks (110/73) 2001m Row*   For time Compare to Wednesday, 10 September 2025   †Levels: Intermediate/55+ Rx for board: All reps the same as adv., (24/20″) box jumps, (105/73) thruster, (145/93) power cleans, (62/45) kettlebell, (140/88) deadlift, (95/63) push jerks Beginner/55+ Scaled: 1200m run, 1200m row, (20/16″) box step-ups, (85/58) thruster, (125/83) power cleans, (53/35) kettlebell, (115/78) deadlift, (80/53) push jerks   *It is the athlete’s choice to run or row at the beginning, and then do the other at the end. Athletes use only one bar. The weight needs to...Read more

Class is canceled on Saturday because everyone will be at Conquer the Gauntlet! Click HERE to register for Conquer the Gauntlet on Sept 12th!   Open Gym 1200-1330 AND 1700-1830 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club* Lift 1: Every 2:00, perform: Strict Press 8-6-4-3-3-2-2-2-2-2 rep rounds   Build to a heavy 2-rep, then repeat the same load four more times   For load and quality   Lift 2: Every 2:00, perform: Back Squat 8-6-4-3-3-2-2-2-2-2 rep rounds   Build to a heavy 2-rep, then repeat the same load four more times   For load and quality   Lift 3: Every 2:00, perform: Deadlift 8-6-4-3-3-2-2-2-2-2 rep rounds   Build to a heavy 2-rep, then repeat the same load four more times   For load and quality     †MP Iron Club...Read more

Class is canceled on Saturday because everyone will be at Conquer the Gauntlet! Click HERE to register for Conquer the Gauntlet on Sept 12th! Endurance: 3-Person Team WOD, alternating exercises: As many rounds as possible in 20 minutes of: 200m Run (4 pts) 250m Ski (5 pts) 250m Row (5 pts) 600m Bike (6 pts)   For score (20 pts per round) Compare to Monday, 22 June 2026 †Levels: Intermediate/70+ Rx: Same as advanced Beginner/70+ Scaled: 100m Run, 200m Ski, 200m Row, 400m Bike   Core Work: 8-10 V-ups straight into 0:20 hollow hold 10-15 Kettlebell side bends straight into 100′ kettlebell suitcase carry (right arm) 10-15 Kettlebell side bends straight into 100′ kettlebell suitcase carry (left arm) 8-10 GHD back extensions   3 Rounds for quality (15:00 cap)     Post results and experiences in the commentsRead more