Weightlifting Six sets of: Shoulder Press (2-3 Reps @ 20X1) Rest 2 minutes Metcon Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – 12 Chest-to-Bar Pull-Ups Minute 2 – 9 Strict Handstand Push-Ups Minute 3 – 6 Ring Muscle-Ups or 6 Burpee Box Jump-Overs (24″/20″) Please increase or decrease the prescribed...Read More

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

**Gym is closed for Normal classes but we will be running the workout LOREDO at 8:00 AM in one massive heat. Stay after and join us for a BRUNCH! We will be having pancakes and mimosa’s! If you did not sign up please email Greg or Lacey letting us know you are coming so we...Read More

  Metcon Your team of 5 will head out for a 1 mile ruck (2x800m or 4x400m)Person 1 – Carries the 50# Slamball (groups can modify if needed)Person 2 – Carries the 45# plate (groups can modify if needed)Person 3 – Carries 2 kettlebells – farmers carryPerson 4 – Carries Person 5** If absolutely opposed...Read More

  Weightlifting Back Squat (6) *Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 85%*Set 4 – 2 reps @ 90%*Set 5 – 1 rep @ 95%*Set 6 – 6 reps @ 80-85%Rest 2 minutes between sets.   Metcon Complete as many rounds and reps as...Read More

  Weightlifting Every two minutes, for 16 minutes (8 sets): Power Clean + Jerk (1) Build to today’s heavy.   Metcon “Grace” For Time:  30 Clean and Jerks, 135# / 95#Read More

  Metcon Every 6 minutes, for 30 minutes (5 sets) for times:600 Meter Run20 Wall Ball Shots (20/14 lbs)10 Bar Muscle-Ups Please note times for each of the five sets.Read More

  Weightlifting Five sets of: Deadlift (5 reps @ 21X1) Rest 2-3 minutesKeep all sets above 75% of your 1-RM.   Metcon Five rounds for time of:400 Meter Run40 Double-Unders10 Deadlifts (225/155 lbs)Read More

    Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: Bench Press (3 reps @ 21X1) Rest 45-60 seconds   Metcon “Desire” For max reps:5 Minutes of Burpee Box Jump-Overs (24″/20″)  Read More

    Metcon Every 90 seconds, for 30 minutes (4 sets):Station 1 – 20/15 Calories of RowingStation 2 – 15 Burpee Box Jump-Overs (24″/20″)Station 3 – 300 Meter RunStation 4 – 20 Single-Arm DB Snatches (50/35 lbs – 10 each side)Station 5 – 20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each...Read More