Metcon Three rounds for time of:800 Meter Run30 Chest-to-Bar Pull-Ups15 Hang Squat Cleans (135/95 lbs)  Read More

  5k Run (Time) OR 5k Row (Time)    Read More

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

    Metcon Three sets for max reps of:45 seconds of Rowing for CaloriesRest 45 seconds45 seconds of Strict Handstand Push-UpsRest 45 seconds45 seconds of Double-UndersRest 45 seconds45 seconds of Strict Supinated-Grip Pull-UpsRest 45 seconds     Complete as many rounds and reps as possible in 10 minutes of:10 Push Presses (135/95 lbs)10 Burpees Over...Read More

  Weightlifting Every 2 minutes, for 18 minutes (8 sets): Hang Snatch + Snatch (1) Build over the course of the 8 sets to today’s heavy complex.   Metcon Three rounds for time of:400 Meter Run15 Overhead Squats (135/95 lbs)  Read More

Join us at noon for yoga!   Metcon  In teams of two, with only one teammate working at a time, complete the following as quickly as possible:1200 Meter Run or Row50 Pull-ups100 Hand Release Push-ups200 Squats1200 Meter Run or Row   The above tasks are totals for the team of two. Partition reps as you...Read More

  Weightlifting Back Squat (8) *Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 8 reps @ 75-85%Rest 2 minutes between sets   Metcon For time:800 Meter Run80 Alternating Dumbbell Snatches...Read More

    Weightlifting Every 2 minutes, for 16 minutes (8 sets): Hang Clean + Clean (1) Athlete will execute one clean from the hang position, and then one from the floor Build over the course of the 8 sets to today’s heavy complex.   Metcon Every 90 seconds, for 15 minutes (5 sets of each):Station...Read More

  Weightlifting Three sets for max reps of: Unbroken Bench Press (Max) (Males = 100% of Bodyweight/Females = 75%) Rest 15 seconds Unbroken Strict Pull Ups  (Max) Rest 3 minutes   Metcon Every 6 minutes, for 18 minutes (3 sets) for times:Run 600 meters50 Double-Unders20 Push Presses (115/75 lbs)Read More

  Metcon Three rounds for time of:15 Deadlifts (225/155 lbs)15 Toes to Bar   Weightlifting Posted Single-Leg Deadlifts (10 reps each @ 3011) Rest 60 seconds Barbell Glute Bridge (6-8 reps @ 20X1) Rest 60 seconds Side Plank (45 seconds each side ) Rest 60 secondsRead More