Join us this Saturday for the CHAD1000x Hero WOD! Click HERE if you want to register. Conditioning: On a 2:00 clock: 25 Front squats (115/78) Max calories bike OR ski* in remaining time …rest 2:00 and then… On a 2:00 clock: 20 Push presses (115/78) Max calories bike OR ski* in remaining time …rest 2:00 and then… On a 2:00 clock: 15 Thrusters (115/78) Max calories bike OR ski* in remaining time …rest 2:00 and then… On a 2:00 clock: 10 Clusters (115/78) Max calories bike OR ski* in remaining time   For total calories *athlete can chose to start on either the bike or the ski, but then must alternate the bike and the ski throughout workout.   †Levels: Intermediate/70+ Advanced: (95/63) barbell, same reps Beginner/70+ Scaled: (80/53) barbell, 20 front squats, 16 push-press, 12 thrusters, 8 clusters      Post results and experiences in the commentsRead more

Join us this Saturday for the CHAD1000x Hero WOD! Click HERE if you want to register. Endurance: 1000m Run 1000m Ski 1000m Run 1000m Row   For time (20:00 cap)   Accessory Work: 5 Strict ring dips   5 Sets for Quality   †Levels: Intermediate/70+ Advanced: 800m on each Beginner/70+ Scaled: 600m run, 650m ski/row   Post results and experiences in the commentsRead more

Conditioning: 1-2-3-4-5-6-7-8-9-10* Devil press (2 x 50/35) *10/8 Calories biked after each round   For time (20:00 cap)   †Levels: Intermediate/70+ Advanced: (40/30) dumbbells Beginner/70+ Scaled: (35/25) dumbbells, 7/5 calories    Accessory Work: 5 Strict Pull-ups   5 Sets for Quality       Post results and experiences in the commentsRead more

Conditioning: Every 4:00 complete: 7 Overhead squats (135/93) 7 Bar muscle-ups 5 Overhead squats (135/93) 5 Bar muscle-ups 3 Overhead squats (135/93) 3 Bar muscle-ups   3 Sets for time each set (or score if not completed), rest 1:00 between sets   †Levels: Intermediate/70+ Advanced: (115/78) overhead squats, chest-to-bar pull-ups Beginner/70+ Scaled: (95/63) overhead squats, chin-over-bar pull-ups   Mobility: Video as class     Post results and experiences in the commentsRead more

Open Gym 1200-1330 AND 1700-1830 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† Lift 1: On a 2:00 clock: 1 Power clean ⇒ 1 Squat clean 2 Complexes @ 30% 2 @ 40% 2 @ 50% 2 @ 60% 2 @ 65% 2 @ 70@ 2 @ 75% And then on a 1:00 clock: 1 Squat clean @ 80% 1 @ 80% 1 @ 80% 1 @ 80% 1 @ 80%   For quality   Lift 2: On a 2:00 clock: Front Squat 5 @ 50%, 60%, 70% 3 @ 75%, 80%, 80% 2 @ 85%, 85%, 85%   For quality   Lift 3: On a 2:00 clock: Bench Press 7 @ 20%, 30%, 40% 5 @ 50%, 60%, 70% 3 @ 75%, 80%, 80%  ...Read more