Weightlifting Every 3 minutes, for 12 minutes (4 sets): Tempo Low-Bar Back Squats (5 reps @ 32X1)   Metcon “Fran on Repeat”Every minute, on the minute, for 5 minutes:12 Thrusters (95/65 lbs)12 Pull-Ups If your “Fran” time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you...Read More

  Weightlifting For each – Every 2 minutes, for 6 minutes (3 sets): High-Hang Snatch (2) Hang Snatch (2) 2 Snatch Lift-Offs + Snatch (2)   Metcon For time:800 Meter Run30 Burpees Over the Barbell (lateral)15 Hang Power Snatches (155/105 lbs)Read More

Metcon In teams of two, alternating complete rounds, perform 6 rounds each for time of:400 Meter Run21 Kettlebell Swings (24/16 kg)12 Pull-Ups   If you’re performing this without a partner, rest exactly the same amount of time that it took you to perform the previous round, then start your next.  Read More

Weightlifting Every two minutes, for 20 minutes (10 sets): Power Clean & Jerk + Squat Clean & Jerk  (1) Build to today’s heavy. Metcon Grace  For Time:  30 Clean and Jerks, 135# / 95# Compare your results to April 30, 2018.  Read More

Weightlifting Every 2 minutes, for 12 minutes (6 sets): Bench Press (2) *Set 1 – 5 reps @ 80-85%*Set 2 – 3 reps @ 85-90%*Set 3 – 2 reps @ 90%*Set 4 – 3 reps @ 85-90%*Set 5 – 8 reps @ 75-80%*Set 6 – 8 reps @ 75-80% – Metcon Five rounds for time...Read More

Weightlifting Deadlift (6) *Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 10 reps @ 60%*Set 3 – 10 reps @ 65%*Set 4 – 8 reps @ 75%*Set 5 – 6 reps @ 80%Rest 2-3 minutes between sets.   Metcon Complete as many rounds and reps as possible in 15 minutes of:60 Double-Unders30...Read More

Matthew Winters Lollipop today! We can modify the distance as necessary  Meet here at 6pm.Read More

Metcon Every 5 minutes, for 30 minutes (6 sets) for times: Run 400 Meters 8 Strict Pull-Ups 10 Toes to Bar 12 Hand Release Push-Ups Please note times for each of the six sets. Compare results to April 18, 2018. Accessory Every 60 seconds, for 8 minutes (2 sets of each): Station 1 – 45...Read More

Weightlifting Every 3 minutes, for 15 minutes (5 sets): Front Squat (3) 3 reps @ 85% or more of 1-RM We last tested 1-RM Front Squat on July 10, 2018. Metcon Karen For Time: 150 Wall-Ball Shots, 20# / 14#Read More

Metcon Every 2 minutes, for 30 minutes (3 rounds) of:Station 1 – 300 Meter RunStation 2 – 30 Wall Ball Shots (20/14 lbs)Station 3 – 300 Meter RunStation 4 – 30 Pull-UpsStation 5 – 15 Burpee Box Jump-Overs (24″/20″)Read More