Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat Set 1 – 6 reps @ 65% Set 2 – 4 reps @ 75% Set 3 – 2 reps @ 85% Set 4 – 2 reps @ 90% Set 5 – 1 rep @ 95% followed by…One set of: Back Squat x Max Unbroken...Read More
Gymnastics Metcon (No Measure) 15 Minutes to work on the below Two Skills: Station 1 – Ring Muscle Ups – 4-8 Reps Station 2 – Handstand Walk Practice – 75 Feet (use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow...Read More
Weightlifting Every 2 minutes, for 18 minutes (3 sets of each): Snatch Grip RDL (6 reps @ 4011) Dumbbell Bench Press (8 reps @ 21X1) Side Plank (45 seconds per side) – Metcon In teams of three, perform three sets each for time of: Row 500 Meters If you don’t have partners for this, rest...Read More
Weightlifting Take 15 minutes to build to today’s 5-RM Single Arm Dumbell Press Alternate arms as you’re building, always starting with your non-dominant arm. – Metcon Complete as many rounds and reps as possible in 12 minutes of: 12 Power Cleans (135/95 lbs) 12 Push Presses (135/95 lbs) 12 Front-Racked Alternating Reverse Lunges (135/95 lbs)Read More
Merry Christmas Eve!! Normal Schedule today at 9 and 10! Yoga at 11! Closed tomorrow for Christmas! Metcon In teams of four, complete five sets for max reps/calories of: 60 seconds of Rowing (for calories) 60 seconds of Kettlebell Swings (32/24 kg) 60 seconds of Burpees Rest 60 seconds Team members rotate through the three...Read More
Normal Schedule Tomorrow for Christmas Eve- 9 and 10 a.m. Closed on Christmas! Enjoy the extra day off Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead More
Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap – Metcon Every minute, on the minute, for 12 minutes: Minute 1 – 8-10 Supine Ring Rows @ 2111 Minute 2 – 45 Second Prone Plank Hold Minute 3 – 45 Second Hollow...Read More
With the Holiday season around the corner a little TBT with coach benny boo boo back in town! Weightlifting Clean and Jerk Take 10 Minutes to find first Heavy 5 Reps of Clean and Jerk to use in METCON – Metcon Every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted: Row...Read More
Weightlifting Every 3 minutes, for 15 minutes (5 sets): Bench Press (4-6 reps @ 20X1) – Metcon Complete as many rounds and reps as possible in 15 minutes of: 5 Strict Pull-Ups 10 Strict Handstand Push-Ups (or L-Seated DB Presses) 20 Air SquatsRead More
