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

Weightlifting Every 90 seconds, for 12 minutes (8 sets): Snatch Lift Off + Snatch (1 Complex Building over 8 sets) A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees. After your...Read More

Weightlifting Every minute, on the minute, for 10 minutes: Shoulder Press (2 reps (Build over your 10 sets)) Immediately followed by… Every Minute, on the minute for 10 minutes: Push Press (1 rep (Build over the 10 sets))  – Metcon Complete as many rounds and reps as possible in 8 minutes of: 40 Double-Unders 10...Read More

Metcon (6 Rounds for time) Every 5 minutes, for 30 minutes (6 sets) for times: Row 500 Meters 12 Toes to Bar 14 Ball Slams 16 Push-Ups Please note times for each of the six sets. – Metcon Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – 60 seconds of Reverse...Read More

– Weightlifting Every 2 Minutes, for 20 Minutes (10 sets): Clean and Jerk Build over the course of the 10 sets to something heavy. This should be a full Squat clean and split jerk. – Metcon For time: Run 800 Meters 30 Ground to Overhead (135/95 lbs) Run 800 MetersRead More

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 @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90%followed by… One set of: Back Squat x Max Unbroken...Read More

Metcon In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible in 10 minutes of: 10 Push Press (115/75 lbs) 5 Burpees Over the Barbell Rest 5 minutes, and then, As many rounds and reps as possible in 10 minutes...Read More

Boot Camp: 8 & 9 a.m. 10am Weightlifting has be canceled due to lack of attendance. Supercharged Saturday: 10 a.m. **NEW TIME** Open Gym: 10 a.m. – Noon What is Super Charged Saturday? Athlete’s choose one workout (from three posted options) to complete. Sometimes the whole class will decided on one option, other times we’ll...Read More

Weightlifting Bulgarian Split Squat (8 reps (each side) @ 20X1) – CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleansM: 50-lb. dumbbells F: 35-lb. dumbbells* alternating between toes-to-bars...Read More

Gymnastics 15 Minutes to work on the below Two Skills: Station 1 – Rope Climb Skill Practice (if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs) Station 2 – Handstand Walk Practice (use this time to accumulate time inverted and perfect your ability to...Read More