Weightlifting Every 3 minutes, for 15 minutes (5 sets) Bench Press (5 reps) Metcon In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of: Station 1 – 500 Meter Row Station 2 – 20 Chest-to-Bar Pull-Ups Station...Read More

Metcon In teams of two, alternating each movement, complete ten rounds for time of: 400 Meter Run 40 Air Squats 10 Burpee Box Jump-Overs (24″/20″) (Partner A runs 400 meters; Partner B performs 40 Air Squats; Partner A performs 10 Burpee Box Jump-Overs; Partner B runs 400 meters; etc…)  Read More

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 11 a.m. – 1 p.m.Read More

Weightlifting Deadlift Every 3 minutes, for 24 minutes (8 sets): *Set 1 – 5 reps @ 70% *Set 2 – 5 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 rep @ 85% *Sets 5-8 – 1 rep @ 90% Metcon Crossfit Games Open 18.4 21 deadlifts 225/155 lb 21...Read More

Weightlifting Every 2 minutes, for 16 minutes (8 sets): Push Press *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 1 rep @ 90-94% *Set 6 – 1 rep @ 95%...Read More

Weightlifting Back Squat (7 sets): *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Sets 5-7 – 2 reps @ 90-94% Metcon For time: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs...Read More

Weightlifting Five sets of: Landmine Rows (6-8 Reps) Rest as needed External Rotations (10-12 reps each @ 2110) Rest as needed Metcon In teams of two, perform three sets each for time of: Row 500 Meters If you don’t have partners for this, rest as long as it took you to row and note your...Read More

Gymnastics Every 90 Seconds, (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups or Strict Pullups Station 2 – 50-75 Foot Handstand Walk – or Handstand Hold Station 3 – L-Sit x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken) Metcon Five rounds for time of: 400 Meter Run...Read More

Metcon In teams of two, alternating rounds, complete five rounds each for time of: Row 500/400 Meters 12 Dumbbell Thrusters (40/25#) 12 Toes to Bar  Read More

IT IS TIME TO PARTY !! COME TO THE ANNUAL HOLIDAY PARTY TONIGHT AT 6:30PM.  kids are welcome Bring a dish and some beverages Rowvember will be announced  Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 11 a.m. – 1 p.m.Read More