Boot Camp & Skills and Drills! 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

Overhead Squats! Weightlifting Every 90 seconds, for 12 minutes (8 sets of): 2 Rep x Overhead Squat Metcon Every minute, on the minute, for 24 minutes (6 sets of): Station 1 – 50 Double Unders Station 2 – 10 Overhead Squats (135/95 lbs) * Station 3 – Max Reps of Burpees Station 4 – Rest...Read More

Push Jerks! Weightlifting Every 2 minutes, for 16 minutes (8 sets): Push Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps *Sets 1-2 = @ 65%  *Sets 3-4 = @ 70% *Sets 5-6 = @ 75% *Sets 7-10 = @ 80% Metcon For time: 1000 Meter Run 60 Alternating Dumbbell...Read More

30 Minute AMRAP! Metcon Complete as many rounds and reps possible in 30 minutes of: 400 Meter Run immediately followed by two (2) rounds of… 10 Pull-Ups 20 Push-Ups 30 Air Squats 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...Read More

Speed Deadlifts! Weightlifting Every 90 seconds for 9 minutes (6 sets): Speed Deadlift x 3 reps @ 70% Reset the barbell every time on the floor…do not perform these touch and go. Metcon Every 7 minutes, for 21 minutes (3 sets) for times: 50/30 Calories of Rowing 30 Walking Lunges with Farmer’s Hold (24/16 kg)...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

10 Rounds! Metcon Ten rounds for time of: 200 Meter Run or 50 Double-Unders 10 No Push Burpees 10 Dumbbell Ground to Overhead (50/35#) 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. ...Read More

Boot Camp! 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

“Cindy” Metcon “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Weightlifting Three sets of: Single-Leg Glute Bridge x 12 reps each leg @ 2012 Rest 30 seconds Frog Pumps x 20 reps @ 1112 (focus on maximal contraction of your glutes during each...Read More

Deadlifts! Weightlifting Four sets of: Deadlift x 4-6 reps @ 31X1 Rest 20 seconds Tall Box Jumps x 10 reps (jump high, land soft, then step back down) Rest 2 minutes Metcon Complete as many rounds and reps as possible in 10 minutes of: 20/15 Calories of Rowing 10 Power Cleans (95/65 lbs) 20 Front-Racked...Read More