Snatches! Weightlifting Every 2 minutes, for 10 minutes (10 sets): Hang Snatch + Snatch  Start around 70% of your 1-RM Snatch. Can be power or squat. Metcon Complete as many rounds and reps as possible in 14 minutes of: 20 Alternating Pistol Squats 15 Alternating Dumbbell Snatches (50/35 lbs) 10 Strict Handstand Push-UpsRead More

New Equipment! Metcon Every 90 seconds, for 30 minutes (5 sets): Station 1 – 25/18 Calories of Rowing  Station 2 – 15 Burpee Box Jump-Overs (24″/20″) Station 3 – 200 Meter Run Station 4 – 20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side) *Your goal should be to finish this...Read More

Tempo Front Squats! Weightlifting Build to today’s 1-RM Tempo Front Squat @ 32X1 (Take a big belly breath and hold it tight on the 3-second descent and the 2-second pause in the bottom) Followed by… One set of: Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat (perform these without any tempo prescription)...Read More

New Equipment is in! Metcon For time: 2000 Meter Row 20 Pull-Ups 40 Push-Ups 80 Double-Unders 40 Push-Ups 20 Pull-Ups 1600 Meter RunRead More

Boot Camp + Skills & Drills!Read More

Bench Press! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Bench Press x 5-6 reps @ 20X1 Followed by… Every 2 minutes, for 4 minutes (2 sets): Bench Press x Max Reps @ 90% of today’s heaviest set Metcon Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 –...Read More

Double-Unders! Metcon Complete as many rounds and reps as possible in 6 minutes of: 400 Meter Run (once) immediately followed by rounds of… 40 Double-Unders 20 Kettlebell Swings (24/16 kg) 10 Down Ups Rest until the running clock reaches 8:00, and then… Complete as many rounds and reps as possible in 7 minutes of: 400...Read More

Tempo Front Squats! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Tempo Front Squat @ 32X1 *Set 1 – 3 reps @ 70% of 1-RM Front Squat *Set 2 – 2 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @...Read More

Strict Pull-Ups! Weightlifting Five sets of: Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Strict Pull-Ups x 3-5 reps @ 20X1 Rest two minutes Metcon For time: 21 Deadlifts (225/155 lbs) 800 Meter Run 15 Deadlifts 800 Meter...Read More

Snatches! Weightlifting Every 90 seconds, for 9 minutes (6 sets): Halting Snatch Deadlift + Snatch (Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch) Immediately followed by… Every minute, on the minute, for 4 minutes (4 sets):...Read More