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

Weightlifting Back Squat *Set 1 – 3 reps @ 80-85% *Set 2 – 2 reps @ 85-90% *Set 3 – 1 rep @ 90-95% *Set 4 – 3 reps @ 85-90% *Set 5 – 2 reps @ 90-95% *Set 6 – 1 rep @ 95-101% Rest 3 minutes between sets – Metcon Complete as many...Read More

Weightlifting OPTIONAL STRENGTH OR SKILL DAY :15 Minutes to work these two skills or a strength missed from earlier in the week. Muscle-ups (4-8 Ring Muscle-Ups) (Take time to learn the low transition drill, work on your high ring kips, and strict pullup/dip strength) – Handstand Walk (50-75 Foot Handstand Walk) (use this time to...Read More

– Weightlifting Split Jerk (Take 15-20 minutes to build to today’s Heavy) 1 Rep – Metcon (AMRAP – Reps) Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets: Row 300/250 Meters Push Press (115/75 lbs)Read More

Metcon (AMRAP – Reps) Against a 4-minute running clock, perform the following for max reps: Run 400 Meters Strict Handstand Push-Ups x Max Reps Rest exactly 4 minutes, and then . . . Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 4 minutes of: 10 Box Jumps (24″/20″)...Read More

Weightlifting Three Sets of: Deadlift (6-8 reps @ 2011) Rest 90 Seconds Ring Dips (Max Reps) Rest 90 seconds – Metcon Three rounds for time of: 500 Meter Row 15 Push-ups 10 Kettlebell Swings (32/24 kg)Read More

Metcon In teams of four, complete as many rounds as possible in 24 minutes of: 20 Burpees 20 Wall Ball Shots 20 Anchored Sit-Ups Rest Station – Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members...Read More

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

Weightlifting Three Sets of: Bench Press (6-8 reps @ 20X0) Rest 15-20 seconds Dynamic Push-Up (10-12 reps @ 10X0) Rest 2 minutes – Metcon Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups: Row 500 Meters 25 Slamballs (30/20#) Max Reps of Pull-UpsRead More

Weightlifting Three Sets of: Bulgarian Split Squat (8-10 reps each @ 30X0) Rest 30 seconds Single-Arm Trap Raises (8-10 reps each @ 2111) Rest 30 seconds – Metcon Rounds of 15, 12 and 9 reps for time of: Thruster (135/95 lbs) Burpees Accessory Work See Instagram for details. Please complete on your own after class...Read More