NO YOGA ON SUNDAY!!   Metcon In teams of three, complete three rounds each of:350 Meter Row(rest station)20 Dumbbell Hang Cleans (50/35 lbs)(rest station)20 Pull-Ups(rest station)   Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B...Read More

  Metcon Every 5 minutes, for 30 minutes (6 sets) for times:10 Strict Pull-Ups15 Toes to Bar20 Hand Release Push-Ups25 Wall Ball Shots (20/14 lbs)   Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistencyacross the six sets, and lower total times –...Read More

  Metcon In teams of two, alternating full rounds, complete five rounds each of:10 Power Cleans (115/75 lbs)15 Shoulder to Overhead (115/75 lbs)20 Alternating Reverse Lunges (115/75 lbs)   Gymnastics Every 90 seconds, for 12 minutes (2 sets of each):Station 1 – 60 seconds of Reverse Snow AngelsStation 2 – 60 seconds of Side-Plank Hold...Read More

    Weightlifting Every minute on the minute (EMOM) for 12 minutes (4 sets):   Interval 1: Wall-Facing Handstand Marching (12) Interval 2: Dumbbell Bent Row (8 reps @20×1) Interval 3: HS Lunge + Tabletop + Hand Plant + Scissor Kick (2 per leg )   Metcon Four sets for max reps, each against a...Read More

    Weightlifting Every 3 minutes, for 15 minutes (5 sets): Back Squat (2) Goal is to make all five sets heavy. Your goal will be to establish a new 2-RM PR by the final set.   Metcon Three rounds for time of:60 Double-Unders15 Thrusters (95/65 lbs)10 Burpee Box Jump-Overs (24″/20″)   Trail Run We...Read More

    Weightlifting Every 2 minutes, for 3 sets, for 3 sets, for 4 sets: High-Hang Snatch (1 rep @ 55-65%) Hang Snatch (1 rep @ 65-75%) 2″ Below Knee Snatch (1 rep @ 75-85%)   Metcon For time:800m Run30 Toes to Bar20 Snatches (135/95 lbs)Read More

  Metcon In teams of three, complete the following for time:1200 Meter Relay Run120 Double-Unders90 Medicine Ball Squat Cleans (20/14 lbs)60 Box Step-Overs with Dumbbells (50/35 lbs – each hand)1200 Meter Relay Run120 Double-Unders90 Medicine Ball Squat Cleans60 Box Step-Overs with Dumbbells1200 Meter Relay RunRead More

  FIRST FRIDAY! Everyone and anyone can come in for free so bring in your friends and family!   Weightlifting Every 2 minutes, for 16 minutes (8 sets): Front Squat (3) 3 rep @ 80-85% or more of 1-RM   Metcon Annie (Time) 50-40-30-20-10  Double-unders  Sit-upsRead More

  Weightlifting Every 90 seconds, for 12 minutes (8 sets) of: Bench Press (2) 2 reps @ 80%   Metcon Four rounds for time of:400 Meter Run10 Single-Arm Dumbbell Push Press (left side – 50/35 lbs)10 Single-Arm Dumbbell Push Press (right side – 50/35 lbs)15 Ring Dips   MTB RIDE Riding Apex tonight at 6pm...Read More

    Weightlifting Deadlift (4) *Set 1 – 10 reps @ 55% of 1-RM*Set 2 – 10 reps @ 65%*Set 3 – 6 reps @ 75%*Set 4 – 8 reps @ 80%*Set 5 – 6 reps @ 85%*Set 6 – 4 reps @ 90%Rest 2-3 minutes between sets.   Metcon For time:60/40 Calories of Rowing50...Read More