Conditioning: Every 10:00 on the minute perform: 500m Row/500m Ski/1200m Bike 9 Devil presses (2 x 50/35) 7 Strict handstand push-ups 5 Squat snatches (155/103)   3 Sets for time each set (8:00 cap each sett)   †Levels: Intermediate/70+ Advanced: 400m Row/Ski, 1000m Bike, 8 Devil press (2 x 40/30), 6 kipping handstand push-ups, 4 power snatches (135/93) Beginner/70+ Scaled: 350m Row/Ski, 900m Bike, 7 Devil press (2 x 35/25), 5 box handstand push-ups, 3 power snatches (105/68)     Post results and experiences in the commentsRead more

Join us tonight for the Christmas party at 6:00 pm! Friends and family welcome!   Conditioning†: Partner WOD (equal work) 30 Calories skied 30 Knee-to-elbows 30 Calories biked 20 Bar muscle-ups 30 Calories rowed 30 Alternating dumbbell snatches (70/50)   2 rounds for time   †Levels: Intermediate/70+ Advanced: 26 on all calories, 26 K2E, 30 C2B PLU, 26 alternating DB snatches (50/35) Beginner/70+ Scaled: 22 on all calories, 22 knees-to-chest, 30 pull-ups or ring rows, 22 alternating DB snatches (35/25)     Post results and experiences in the commentsRead more

Join us for the Christmas party! December 6th at 6:00 pm. Please RSVP at the gym. Conditioning: KO in the OK 2026 WOD 1 “Never Back Down” Partner WOD (ideally M/F pairs) 30 Double dumbbell hang cleans (15/15 each) (2 x 50/35) (Partner holds front rack) 30 Toes to bar (equal work NOT required) 30 Wall-ball shots (15/15 each) (20/14) @ (10/9′) (Partner hangs from pull-up bar) 30 Synchro box jump overs (24/20″)   For time (6:00 cap) †Levels: Intermediate/70+ Advanced: Same reps as advanced, (2 x 40/30) dumbbells, (16/10) wall-ball, (20/16″) synchro box jump overs Beginner/70+ Scaled: 20 double dumbbell hang cleans (2 x 35/25), 20 knee raises, 20 wall ball shots (12/8), 20 synchro box step overs (16/12″)   …Rest 10-minutes and then…   As many rounds and reps (partners alternate full rounds) as possible in 10-minutes of: 9 Deadlifts (135/93) 6 Lateral burpees over the bar* 3...Read more

Join us for the Christmas party! December 6th at 6:00 pm. Please RSVP at the gym. Open Gym 1200-1330 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† “Shoulder Blaster” 10 Side-lying shoulder flexion* 10 Side-lying shoulder adduction* 10 Side-lying external rotation*   2 sets/side *Weight used is the same for all movements, all rounds. The suggested weight is between 1# and 5#. Start lighter than you think. If you complete one set, you may increase the weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.   Lift 1: Every 1:15, perform… 1 Snatch Start at 25% of your current 1-RM and increase by 5-10 lbs per set until failure.*   For quality...Read more

Join us for the Christmas party! December 6th at 6:00 pm. Please RSVP at the gym. Conditioning†: As many rounds and reps as possible in 7 minutes of: 400m Row 40 Double-unders   For score   …Rest 3:00 and then…   As many rounds and reps as possible in 7 minutes of: 800m Bike 8 Bar-facing burpees   For score   …Rest 3:00 and then…   9-15-21 Rep rounds of: “narF” Thrusters (95/63) Pull-ups   For time (10:00 cap)   †Levels: Intermediate/70+ Advanced: 300m row, 30 double unders/600m bike, 6 bar-facing-burpees/6-12-18 rep rounds with (80/53) Beginner/70+ Scaled: 300m row, 30 single unders/500m bike, 5 bar-facing-burpees with step over/5-10-15 rep rounds with (65/43)     Post results and experiences in the commentsRead more