Metcon In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of: 30 Double-Unders 10 Front Squats (155/105 lbs) 10 Toes to BarRead More

Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Supercharged Saturdays: 11 a.m. Open Gym: 10 a.m. – NoonRead More

Weightlifting Every two minutes, for 20 minutes (10 sets): Hang Snatch + Snatch + Overhead Squat – Metcon Complete as many rounds and reps as possible in 8 minutes of: 5 Power Snatches (135/95 lbs) 10 Burpee Box Jump-Overs (24″/20″)Read More

Gymnastics Every 2 minutes, for 12 minutes (3 sets of each): Station 1 – Ring Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps Station 2 – Handstand Walk x 10 meters – Metcon Three rounds for time of: Run 400 Meters 10 Strict Handstand Push-Ups 15 Chest-to-Bar Pull-Ups 20...Read More

Weightlifting Every 2 minutes, for 20 minutes (10 sets): 2 Clean Lift-Offs + Power Clean A Clean Lift-Off is the first portion of the clean, 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 each lift-off. After your second lift-off, reset...Read More

– Weightlifting Every minute, on the minute, for 8 minutes: Shoulder Press (1 rep) Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95 Then rest two minutes before starting… Every 2 minutes, for 6 minutes (3 sets) of: Strict Shoulder Press x 1 rep – Metcon Complete as many rounds and...Read More

One of the best halloween classes we had!! – Weightlifting Every two minutes, for 12 minutes (6 sets): Back Squat Set 1 – 5 reps @ 55% Set 2 – 5 reps @ 65% Set 3 – 3 reps @ 75% Set 4 – 2 reps @ 85% Set 5 – 2 reps @ 90%...Read More

Metcon In teams of two, each member must complete the following for time: Row 1000 Meters 15 Burpee Box Jump-Overs (24″/20″) 30 Pull-Ups 60 Kettlebell Swings (32/24 kg) Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has...Read More

Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Super Charged Saturday: 11 a.m. Open Gym: 10 – NoonRead More

– Weightlifting Four Sets of: Bulgarian Split Squat (16 Reps (total) @ 30X1) Rest 45 seconds then Metcon (Weight) 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm) (go as heavy as possible; after the fifth push press, go directly into the...Read More