Weightlifting Four Sets: Bulgarian Split Squat (6-8 reps each leg @ 30X1) Rest 60 Seconds Push-ups (TEMPO – Max Reps @ 1111) Rest 60 Seconds Metcon Metcon (AMRAP – Reps) Four sets for max reps of: 45 seconds of DB Burpees (35/25 lbs) (hands remain at sides during jump) 15 seconds of Rest 45 seconds...Read More
Trail run at 6:00pm up in Evergreen, details here! Weightlifting Clean (1.1.1) (Rest 10 seconds between singles – these are FULL cleans) Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 6 Hang Squat Cleans (135/95 lbs)...Read More
Metcon Four sets for max reps of: 2 Minutes of Rowing (for calories) Rest 1 minute 1 Minute of Strict Handstand Push-Ups 1 Minute of Strict Pull-Ups Rest 1 minute 2 Minutes of Double Unders Rest 1 minute Read More
Weightlifting Five Sets Back Squat (2-4 reps) Rest 2-3 Minutes Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Read More
**SUNDAY CLASSES CANCELLED FOR IN-HOUSE COMP** Please come today and support you gym members competing! Competition will run 9:00AM – 2:30PM – There will be heats running all day. Read More
**SUNDAY CLASSES CANCELLED FOR IN-HOUSE COMP** Please come and support you gym members competing! Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead More
**SUNDAY CLASSES CANCELLED FOR IN-HOUSE COMP** Please come and support you gym members competing! COMPETITION DETAILS CLICK HERE!!! Metcon Baseline (Time) 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups Weightlifting Deadlift (1RM (of possible 3RM) @ 20X0 tempo) * Set 1 – 50% of possible 3-RM x 5 reps * Set...Read More
2018 GOLDEN GAMES DETAILS The competition will start at 8:40 AM with the first WOD brief but please feel free to arrive earlier to warm up. First heat of WOD #1 will start promptly at 9:00 AM. We will run ON TIME if not ahead of schedule. Ceremony and awards will be at 3:00PM. HEAT...Read More
