Double Unders! Metcon For time: Run 1-Mile or 2000 Meter Row Followed by. . . Ten rounds of: 10 Burpees 15 Air Squats 20 Double Unders Followed by. . . Run 1-Mile or 2000 Meter Row Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE* ...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

How are your Toes to Bar?? Weightlifting Every 90 Seconds, (3 sets of each): Station 1 – Weighted Box Step-Ups x 20 reps Station 2 – Tempo Push-Ups x 10-15 reps @ 1111 Station 3 – Supinated-Grip Pull-Ups x 6 reps @ 21X0 (add weight to the pull-ups if you can do so and still...Read More

Cleans! Every 2 minutes, for 20 minutes (10 sets): 1 Clean Lift-Off + Hang Clean + Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off,...Read More

Dumbbell Romanian Deadlifts! Weightlifting Four sets of: Dumbbell Romanian Deadlift x 6 reps @ 2011 Rest 60 seconds Weighted Glute Bridges x 15 reps @ 20X1 Rest 60 seconds Metcon Complete as many rounds and reps possible in 90 seconds of: 3 Burpees 6 Dumbbell Thrusters (50/35 lb DBs) 9 Dumbbell Deadlifts (50/35 lb DBs)...Read More

Have you seen the new skills class and schedule?? Weightlifting Five sets of: Unsupported Seated Strict Press x 3-4 reps (sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes If you found your 3-RM previous, try to perform all five sets at 90+% of that 3-RM....Read More

Nutrition Challenge Starts Monday! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 4 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 88% *Set 5 – 1 rep @ 92% Then rest two minutes before...Read More

Who loves Double-Unders?? Metcon Seven rounds for time of: 30 Double-Unders 8 Burpees 12 Alternating Reverse Lunges with Goblet Hold (50/35 lbs) Rest 3 minutes… Then For time: 100 Double-Unders 28 Burpees 42 Alternating Reverse Lunges with Goblet Hold Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password:...Read More

NUTRITION CHALLENGE ZOOM MEETING IS TODAY! Zoom Link for 800g challenge meeting: Jan 16, 2021 02:00 PM Join Zoom Meeting https://us02web.zoom.us/j/81527181270 Meeting ID: 815 2718 1270 Passcode: 125337Read More

“Fran Sandwich” Metcon “Fran Sandwich” For time: 1000 Meter Row immediately followed by… Rounds of 21, 15 and 9 reps of: Thrusters (95/65 lbs) Pull-Ups immediately followed by… 800 Meter Run Weightlifting Two sets of: Bulgarian Split Squat x 20 reps @ 1010 (perform 20 reps at a metronomic tempo – don’t pause at the...Read More