Conditioning: 20 Alternating dumbbell snatches (50/35) 10 Burpees-over-dumbbell 5 Shuttle runs (25-ft down and back = 1)   6 Rounds for time (18:00 cap)   …Rest 5:00 and then…   Core Work: 10 Straight leg sit-ups 20 Heel taps   4 Rounds for time   †Levels: Intermediate/70+ Advanced: 16 dumbbell snatches (40/30), 8 burpees, 4 shuttle runs Beginner/70+ Scaled: 14 dumbbell snatches (35/25), 7 burpees, 3 shuttle runs     Post results and experiences in the commentsRead more

MP Iron Club canceled this week only. We apologize for any inconvenience!  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.     Post results and experiences in the commentsRead more

Conditioning: 2026 BCS Classic Online Qualifier WOD 2 75 Wall-ball shots (20/14) @ (10/9′) 25 Clean and jerks (135/93) 75 Wall-ball shots (20/14) @ (10/9′)   For time (12:00 cap)   †Levels: Intermediate/70+ Advanced: 115/75 clean and jerk Beginner/70+ Scaled: 60 wall-ball shots (14/10), 20 clean and jerk (95/63)     Post results and experiences in the commentsRead more

  Endurance: 0:30 Hollow hold 0:15 Rest/transition 0:30 Max calories biked 0:15 Rest/transition   5 Rounds for total calories   …Rest 4 minutes then…   0:30 Low plank hold 0:15 Rest/transition 0:30 Max calories rowed 0:15 Rest/transition   5 Rounds for total calories   …Rest 4 minutes then…   0:30 Handstand hold on the wall 0:15 Rest/transition 0:30 max calories skied 0:15 Rest/transition   5 Rounds for total calories     Post results and experiences in the commentsRead more

Conditioning: 2026 BCS Classic Online Qualifier WOD 4 3:00 * 3:00 * 3:00 * 4:00 Round times of: Buy-in each round: 100 Double unders 50-ft Farmers carry dual dumbbell lunges (50/35) …then… In the remaining time, accumulate 100 toes-to-bar   For time *Rest 1:00 between rounds †Levels: Intermediate/70+ Advanced: 50 double unders, same lunges as Rx, 75 toes-to-bar Beginner/70+ Scaled: 100 single unders, same lunges w/ (35/20) DBs, 100 knee ups     Post results and experiences in the commentsRead more