Metcon Every 2 minutes, for 32 minutes (4 sets): Station 1 – 400/300 Meters of Rowing Station 2 – 30 Sit-Ups Station 3 – 60 Double-Unders Station 4 – 15 Burpee Box Jump-OversRead More

Metcon For time: 400 Meter Run 15 Ground to Overhead (135/95 lbs) 30 Push-Ups 400 Meter Run 10 Ground to Overhead 20 Push-Ups 400 Meter Run 5 Ground to Overhead 10 Push-UpsRead More

Metcon Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of: 20 Single Arm Hang Clean and Jerks (50/35 lbs) 10 Box Jumps (30″/24″)Read More

Bootcamp – 8:00AM and 9:00AM Super Charged Saturday – 10:00AM Open Gym 11:00AM to 1:00PMRead More

Weightlifting Take 20 minutes to build to today’s 1-RM Snatch If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow.  Metcon Four sets for max reps/calories of: 60 seconds of...Read More

Weightlifting Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 1 rep @ 101% *Set 8 –...Read More

Gymnastics Every 2 minutes, for 12 minutes (two sets of each): Station 1 – Rope Climb Skill Practice (use knotted ropes or utilize sit to stand progression) Station 2 – Handstand Walk Practice (use this time to accumulate time inverted and perfect your ability to balance and move) Station 3 – Muscle-Up Skill Practice (pick...Read More

Weightlifting Five sets of: Unsupported Seated Strict Press x 3-4  Rest 2 minutes Metcon Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run 8 Strict Pull-Ups 12 Strict Handstand Push-Ups Compare results to 1.4.19Read More

Weightlifting Deadlift Take 20 minutes to build to a 1-RM Deadlift Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the last let immediately. Metcon Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts 12 Box Jump Overs (24″/20″) Compare results to October...Read More

Metcon In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 14 Dumbbell Thrusters (40/25 lbs) 21 Double-Unders Rest until the running clock reaches 20:00, and then… In teams of three, alternating complete rounds, complete as many rounds and reps as...Read More