Lots of snatching today! Weightlifting Snatch (Take 15 minutes to build to todays 1-RM)  – Metcon Every minute, on the minute, for 20 minutes: Even minutes – Row Sprint x 30 seconds Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1-RMRead More

Weightlifting Four Sets of: Front-Racked Alternating Reverse Lunges (8-10 reps each leg @ 20X1) Rest 60 seconds Handstand Push-ups (Max Effort) Or L Seated Dumbell Press x 10 reps Rest 60 seconds – Metcon Four rounds for time of: 10 Toes to Bar 20 Wall Ball Shots (20/14lb) 40 Double-UndersRead More

Weightlifting Four Sets: Deadlift (3-5 reps @ 30X1) Rest 20 seconds Tall Box Jumps (10 reps) Rest 3 Minutes – Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Power Cleans (155/105 lbs) 10 Chest-to-Bar Pull-Ups (RX+ 3 Rope Climbs) 10 BurpeesRead More

If you havent yet, please sign a new waiver! Weightlifting Four sets of: Shoulder Press (4-6 reps @ 20X1) Rest 90 seconds Hollow Body Hold (Can rock as well) Rest 90 seconds – Metcon In teams of three, complete four rounds each for time of: 250/200 Meter Row Sprint 10 Push Presses (155/105 lbs)Read More

Metcon In teams of 3, complete as many rounds and reps as possible in 20 minutes: 45 Synchronized Burpees followed by as many rounds as possible of: Partner 1: 4 Muscle-Ups (or Strict Pull-Ups) + 10 Air Squats + 13 Sit-Ups Partner 2: Prone Plank Hold Partner 3: Rest Continue to rotate through the stations...Read More

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

Weightlifting Power Clean (Build to todays 1 RM) Take 15 minutes and build to today’s 1-RM Power Clean – Metcon For time: 30 Calories of Rowing 30 Burpees 30 Wall Ball Shots (20/14 lbs) 30 Kettlebell Swings (24/16 kg) 30 Dumbbell Push Press (50/35 lbs) 30 Pull-UpsRead More

Weightlifting Three Sets of: Dumbbell Walking Lunge (20 reps total @ 10X0) Rest 60 seconds between sets – Metcon Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 60 seconds, and then… Complete as many rounds and reps as possible in 5 minutes of: 5 Man-Makers...Read More

Weightlifting Weighted Pull-ups (Building to a 1 RM) Set 1 – 3 reps Set 2 – 2 reps Sets 3-6 – 1 rep Rest 2-3 minutes between sets, building to today’s 1-RM – Metcon Three rounds for time of: 400 Meter Run – or 500m Row (weather permitting) 20 Pull-Ups 10 Strict Handstand Push-UpsRead More

Weightlifting Every 90 seconds, for 6 minutes (4 sets): High-Hang Snatch (2 reps @ 50-65% of 1-RM Snatch) Rest 90 seconds then… Every 90 seconds, for 6 minutes (4 sets): Hang Snatch (1 rep @ 65-80% of 1-RM Snatch) Rest 90 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Snatch (1 rep...Read More