Metcon In teams of three, complete as many rounds as possible in 15 minutes of: 10 Slamballs (30/20 lb) 6 Burpee Box Jump-Overs (24″/20″) Rest EXACTLY five minutes, and then: Metcon  In teams of three, complete as many rounds as possible in 15 minutes of: 10 Pull-Ups 20 Kettlebell Swings (24/16 kg) For both the...Read More

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead More

Weightlifting Deadlift ( 15 reps) Rest 20 seconds Ring Push-Ups (Max Effort) Rest 3 minutes Deadlift (10 reps ) Rest 20 seconds Ring Push-Ups (Max Effort) Rest 3 minutes Deadlift (5 Reps) Rest 30 seconds Ring Push-Ups (Max Effort) Metcon Three rounds for time of: 400 Meter Run 15 Pull-Ups (RX + 3 Rope Climbs)...Read More

Weightlifting Take 12-15 Minutes to find today’s 5-RM Overhead Squat Overhead Squat (5-RM) Metcon Every four minutes, for a total of six sets, complete: 35/25 Calories of Rowing 10 Overhead Squats (135/95 lbs) Accessory Work See Instagram for details. Please complete on your own after class ends.  Read More

Weightlifting Take 15-20 minutes to find today’s 1-RM Push Press Push Press ( 1-RM) Metcon For time: Run 800 Meters Immediately followed by…Three sets of: 10 Push Presses (95/65 lbs) 15 Box Jumps (24″/20″) Immediately followed by… 40 Toes to Bar  Read More

  Metcon In teams of 2 complete a 10K (choose either to run a 10k or row a 10k), alternating partners every 1,000m. EITHER OR: 10k Run (Time) Running = 800m + 200m (rotate) OR 10k Row (Time) Alternate every 1,000m Accessory Work See Instagram for details. Please complete on your own after class ends.Read More

Weightlifting Every two minutes, for 16 minutes (8 sets) of: Power Clean (1.1) (rest 10 seconds between singles) Focus on Technique today – not so much Load. Metcon Complete as many rounds and reps as possible in 10 minutes of: 5 Sandbag Power Cleans (70/50lbs) 10 Burpees Over the sandbag 30 Double Unders *Must hang...Read More

Metcon Three sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Box Jumps (24″/20″) 60 seconds of DB Push Press (50/35 lbs) 60 seconds of Rowing (for Calories) Rest 60 seconds  Read More

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead More

Weightlifting Four sets of: Back Squat (6-8 reps @ 30X1) Rest 90 Seconds Weighted Strict Pull-Ups (5-7 reps) – Keep grip pronated Rest 90 Seconds Metcon “Sandbag Little Bear” Six sets for max weight of: Sandbag Complex x 5 reps The Sandbag Complex: Power Clean Front Squat Shoulder to Overhead Back Squat Shoulder to Overhead...Read More