Teams of Two! Metcon In teams of two for time, with only one partner working at a time, complete: 100 Burpees 100 Slamballs (30/20lbs) 100 Box Jump Overs (24/20”) Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position for the reps to count towards their total....Read More

Power Clean & Jerks or Push Presses!? Weightlifting Take 20 minutes to build to today’s 1-RM Power Clean & Jerk Or  Take 20 minutes to build to today’s 1-RM Push Press Metcon For time: Run 800 Meters 30 Ground to Overhead (135/95 lbs) Run 800 Meters *Alternative – 60 Alternating Dumbbell Snatch Read More

Handstand walks! Weightlifting Every 2 minutes, for 16 minutes (4 sets each): Station 1: Single Leg Dumbbell Romanian Deadlifts x 8 reps Ea.Station 2: Handstand Walk x 10 meters(or handstand hold x 45 seconds) Metcon Three rounds for max reps/calories: 60 seconds of Rowing (for Calories) Rest 60 seconds 60 seconds of Ring Dips Rest...Read More

Back Squats! Weightlifting Four sets of: Back Squat x 8 reps @ 31X1 Rest 30 Seconds Weighted Strict Pull-Ups x 5 reps @ 21X0 Rest 30 Seconds Metcon Four rounds for time of: 60 Double-Unders 30 Wall Ball Shots (20/14 lbs) 15 Pull-UpsRead More

Have you seen the sign up?? Metcon Every 3 minutes, for 36 minutes (3 rounds of each), of: Station 1 – 50/35 Calories of Rowing Station 2 – 50 Double-Unders + 15 Strict Handstand Push-Ups Station 3 – Run 400 Meters Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)Read More

Deadlifts! Weightlifting Six sets of: Deadlift *Set 1 – 6 reps – 75%  *Set 2 – 4 reps – 80% *Set 3 – 2 reps – 85%  *Set 4 – 6 reps – 80% *Set 5 – 4 reps – 85% *Set 6 – 2 reps – 90%  Rest 2 minutes between sets. Metcon Three...Read More

Do you like our new clips?? Metcon Candy  5 Rounds for Time 20 Pull-Ups 40 Push-Ups 60 Air Squats *Murph Prep* “Jack” AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in) AMRAP 12 Minutes: 1, 2, 3, 4, 5… Deadlifts (225# / 155#) Burpees over...Read More

Burpees! Metcon Every 12 minutes, for 36 minutes (3 sets) for times: Row 500 Meters 20 Burpees   30 Walking Lunges with Farmer’s Carry (24/16 kg) Run 600 MetersRead More

Gymnastics! Gymnastics Every 2 minutes, for 16 minutes (4 sets):Station 1: Ring or Bar Muscle-Ups x Max Reps in 45 seconds(or sets of: 3 Strict Pull up + 3 Strict Dips)Station 2: Handstand Walk x 10 meters (or handstand hold x 45 seconds) Metcon Five rounds for time of:20 Alternating Dumbbell Snatch (50/35 lbs)50 Double-UndersRead More

Tempo Front Squats! Weightlifting Six sets of:1 Tempo Front Squat 20X1 + 1 Front Squat  Rest 2 minutes  Metcon Against a 3-minute running clock, complete:400 Meter RunWall Ball Shots x Max repsRest 3 minutes, Repeat for a total of three sets.Read More