Click HERE to register for Conquer the Gauntlet on Sept 12th! On a 16:00 clock… 2 rounds of: 300m Run 25 Push-ups 20/16 Calories bike 15 Power snatches (75/53) …in the remaining time… Max line-facing burpees   For score †Levels: Intermediate/70+ Rx: 200m run, 20 push-ups, 15/12 calories, 10 power snatches (65/43) Beginner/70+ Scaled: 150m run, 16 push-ups, 12/9 calories, 8 power snatches (45/33)   Strength: 1 Snatch pull ⇒ 1 snatch high pull ⇒ 1 squat snatch 1 complex every 1:30 at… 40% – 50% – 60% – 70% – 75% – 75% – 80% – 80%   For quality     Post results and experiences in the commentsRead more

  Class at 0900 only today! Click HERE to register for Conquer the Gauntlet on Sept 12th! “Laborious” Partner WOD* 50 Calories skied 60 Stationary barbell lunges (95/63) 70 Double unders 80 Pull-ups 90 Bar-over-burpees 100 Calories rowed* 90 Sit-ups 80 Hang squat cleans (95/63) 70 Crossover single unders 60 Kettlebell swings (72/53) 50 Calories biked   For time *Equal work, one working at a time. **Teams chose where to put the row. †Levels: Intermediate/70+ Advanced: 40-50-60-70-80-90-80-70-60-50-40 rep scheme. (80/53) barbell, (53/35) kettlebell, 2:1 single-unders for all jump rope Beginner/70+ Scaled: 40-50-60-70-80-90-80-70-60-50-40 rep scheme. (65/43) barbell, ring rows, (45/25) kettlebell, 1:1 single-unders for all jump rope Compare to Monday, 01 September 2025     Post results and experiences in the commentsRead more

Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: 8 Devils press (2 x 50/35) 50-ft Overhead carry (2 x 50/35) 20/16 Calories biked 8 Sandbag squats (100/75) 50-ft Sandbag bear hug carry 20/16 Calories skied/rowed* …now reverse!   For time (12:00 cap) *Athlete chooses whether they ski or row at the end of the descent, then they do the opposite as they start the reverse. †Levels: Intermediate/70+ Advanced: Rep count same as advance, (2 x 40/30) DP, (75/50) SB Beginner/70+ Scaled: 6 DP (2 x 30/20), 50-ft, 15/12 cal bike, 6 SB sq (50/30), 50-ft, 15/12 cal ski/row   Strength: Overhead Squat Spend 8 minutes warming up to 70-75% of 1-rm OHS, then… On a 2:00 clock, Increase load each set, with 1-2 reps per set, building to a heavy 1-rep max   5 sets for max load     Post results and experiences in the commentsRead more

Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: New MPF Partner Board WOD, equal work required, tag between exercises “Boldly Go” Buy-in: 2 Rounds* of: Males: 25 Calories skied Females: 20 Calories skied   …then immediately into 4 rounds of… 10 Burpee pull-ups 20 Wall-ball shots (20/14) @ (10/9′) 30 Alternating dumbbell snatches (50/35) 40 Abmat butterfly sit-ups   …then immediately into… Sell-out: 2 Rounds* of: Males: 25 Calories rowed Females: 20 Calories rowed   For time *Ski and row must be reset between each athlete   †Levels: Intermediate/55+ Rx: Males 20 cals/females 16 for ski and row portions; the same rep counts in the middle section with (16/10) WB and (40/30) DB Beginner/55+ Scaled: Males 16 cals/females 12 for ski and row portions; 8 burpees, 8 banded pull-ups or ring rows, 16 wall-balls (12/8), 24 alt. DB snatches (35/25), 32 sit-ups     Post results and experiences...Read more

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: Overhead Squat 10-8-6-4-3-3-2-2-2-2-2 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: 2 Power Cleans   Start at 30%, increase by 5% each round until reaching 70%, then do 3 sets of 1 rep at 70%, then 3 sets of 1 at 75%, and then 3 sets of 1 at 80%   For quality   Lift 3: Every 90 seconds, perform Double dumbbell biceps curls 10-8-6-4-4-4 rep rounds*   For load and quality *Increase load each round   Core Work: 5 Strict toes-to-bar 10...Read more