Cleans! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Clean from 2″ Below the Knee + Jerk (pause for 2 seconds at 2″ below the knee, and clean from the position, followed by a jerk) Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets...Read More

Deadlifts! Weightlifting Five sets of: Deadlift x 3-5 reps @ 20X1 Rest 3 minutes Metcon Complete as many rounds and reps as possible in 10 minutes of: 400 Meter Run 10 Deadlifts (225/155 lbs) Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after...Read More

EMOM! Metcon Every minute, on the minute, for 25 minutes (5 sets of each): Minute 1 – 20/15 Calories of Rowing Minute 2 – 40 Double-Unders Minute 3 – 15 Box Jumps (24/20”) Minute 4 – 20 V-Ups Minute 5 – 20 Russian Kettlebell Swings (32/24 kg) When the running clock reaches 25:00… Three rounds...Read More

Strict Shoulder Press! Weightlifting Every two minutes, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps Go as heavy as possible! Every two minutes, for 8 minutes (4 sets) of: Push Press x 3-4 reps Metcon Every 6 minutes, for 18 minutes (3 sets) for times of: 500 Meter Row 50 Air...Read More

Back Squats! Weightlifting Every 2 minutes, for 10 minutes (5 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% Followed by… Every 3 minutes, for 6...Read More

Thrusters! Metcon Four rounds for time of: 400 Meter Run 20 Thrusters (40/25 lbs) 15 Toes to Bar 10 Dumbbell Box Step-Ups (50/35 lbs; 20″ box) Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for...Read More

BootCamp! Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVERead More

Deadlifts! Weightlifting Four sets of: Deadlift x 3-5 reps @ 20X1 Rest 20 seconds Tall Box Jumps x 5 reps (land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition) Rest 3 minutes Metcon Complete as many rounds and...Read More

Shoulder Press! Weightlifting Every two minutes, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps Go as heavy as possible! Every two minutes, for 8 minutes (4 sets) of: Push Press x 3-4 reps Metcon Every 6 minutes, for 18 minutes (3 sets) for times of: 500 Meter Row 50 Air Squats...Read More

Back Squats! Weightlifting Every 2 minutes, for 10 minutes (5 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% Followed by… Every 3 minutes, for 6...Read More