Weightlifting Three sets of: Pause Deadlift (6) Pause 1″ off the floor for a count of 2 (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of1-RM and build by feel)Rest 2-3 minutes between sets Metcon Two rounds for...Read More
1 more day to sign up for the In house comp! Don’t miss out on one of the funnest events at the gym! Weightlifting For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you buildinto heavy loading for your full cleans from the floor.Every...Read More
2 Days to sign up for the In-House Comp – If you haven’t talked to a coach about it yet, the time is now! Weightlifting Push Press (1) Take 20 minutes to build to today’s heavy Push Press Metcon Complete as many rounds and reps as possible in 12 minutes of:6 Burpees8 Dumbbell Push...Read More
3 Days to sign up for the In-House Comp – Don’t miss out on the sweet shirts that come with sign up Metcon “Rabbit’s Delight”Mission:Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence...Read More
5 Days to sign up for the In-House Comp! Weightlifting Every 90 seconds, for 24 minutes (4 sets): Single-Leg Box Step Downs (6 each leg @ 2111) Hanging Med-Ball Hamstring Curls (12 reps @ 2111) Barbell or Ab-Wheel Roll-Outs (10 reps @ 3010) Supinated-Grip Bent-Over Barbell Row (8 reps @ 2111) Metcon For max...Read More
6 Days to sign up for the In-House Comp – *hoping to get a brewery to supply a pony keg* Gymnastics Five sets for max reps of: Strict Handstand Push-Up (45 seconds max reps ) Rest 45 seconds Double-Unders (45 seconds max reps ) Rest 45 seconds Metcon Complete as many rounds and reps...Read More
7 Days to sign up for the In-House Comp – we have some pretty sweet prizes! Metcon Every 10 minutes, for 40 minutes (4 sets) for times:500 Meter Row30 Kettlebell Swings (32/24 kg)20 Pull-Ups400 Meter Run Please note times for each of your four sets, and then total those times for your...Read More
8 Days to sign up for the In-House Comp – whose ready for the new Farmers bars to be used in the Floater? Weightlifting Every 3 minutes, for 18 minutes (6 sets) of: Back Squat (10) *Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @...Read More
9 Days to sign up for for the In-House Comp – There are 2 divisions – Everyone can compete! Weightlifting Every 2:30, for 15 minutes (6 sets) of: 3-Position Snatch (1) Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics. Metcon For time:40/30 Calories of Rowing30 Power Snatches...Read More
