Barbell Hip Thrusts! Metcon For time: 50/40 Calories of Rowing  40 Deadlifts (225/155 lbs) 50/40 Calories of Rowing  Weightlifting Three sets of: Barbell Hip Thrusts x 8 reps @ 2112 immediately followed by… Barbell Hip Thrust Iso-Hold x 15-30 seconds (hold the top position, creating maximal contraction of your glutes and hamstrings for as long...Read More

Split Jerks or Strict Press! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Split Jerk *Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk *Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk *Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk Or  B.  Every 2 minutes, for...Read More

Kettle Bell Swings! Metcon For time: 400 Meter Run 40 Kettlebell Swings (24/16 kg) 20 Burpee Box Jump-Overs (24″/20″) 400 Meter Run 30 Kettlebell Swings 15 Burpee Box Jump-Overs 400 Meter Run 20 Kettlebell Swings 10 Burpee Box Jump-Overs 400 Meter Run 10 Kettlebell Swings 5 Burpee Box Jump-OversRead More

[photo] We are Open Normal Hours for New Years Eve & New Years Day! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 70% *Set 3 – 1 rep @ 75% *Set 4 – 1 rep @ 80% *Set 5...Read More

Super Charged Sunday! The Seven Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups Diane  21-15-9 reps for time of: 225-lb. deadlifts Handstand push-ups Inbetweener Complete 10 stations, 1 minute per station, for...Read More

The Gym is Closed Today Normal Hours on Sunday Happy Holidays!Read More

Teams of two! Metcon In teams of two, alternating full rounds, complete ten (10) rounds for time of: 500 Meter Row 20 Alternating Dumbbell Snatches 20 Wall Ball Shots (20/14 lbs) Partner A will race through the row, snatches and wall ball shots while Partner B rests. As soon as Partner A is finished their...Read More

“The Eagle” Metcon “The Eagle” Eight rounds for max load of: 8 Double Kettlebell Front Squats 20-Meter Kettlebell Farmer’s Carry Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to...Read More

The Gym will be Closed Christmas Day Happy Holidays! Metcon Every 10 minutes, for 40 minutes (4 sets) for times: 1000 Meter Row 20 Box Jumps (24″/20″ – jump up, step down) 10 Wall Walks 5 Ring Muscle-UpsRead More

How are your Double-Unders?? Weightlifting Three sets of: Dumbbell Shoulder Press x 8 reps @ 2111 Rest 45 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Dumbbell Skull Crushers x 10-12 reps @ 2011 Rest 45 seconds Strict Toes to Bar x 6-8 reps @ 2110 Rest 45 seconds Metcon Four...Read More