Burpees and Thrusters :)) Metcon Rounds of 15, 12 and 9 reps for time of: Thrusters Burpees (recommended weights 135/95 lbs) Weightlifting Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30 seconds Single-Arm Trap 3 Raises x 8-10 reps @ 2111 Rest 30 seconds Zoom Link for On Demand Class:...Read More
Deadlifts and HSPU!! Weightlifting Deadlift x 15 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 10 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 5 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps Metcon Against a...Read More
Bench Press! Weightlifting Every 90 seconds, for 12 minutes (8 sets): Bench Press x 3 reps @ 21X1 Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. Metcon Two rounds...Read More
Whats your 1-RM Clean?? Weightlifting Take 20 minutes to build to today’s 1-RM Clean Metcon “2008 CrossFit Games Finale” For time: 30 Squat Clean to Overhead (155/105 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 our live feeds everyday on our...Read More
AMRAP! Metcon Complete as many rounds and reps as possible in 5 minutes of: 10 Farmer Carry Reverse Dumbbell Lunges (50/35 lbs) 30 Double Unders Rest 2 minutes, and when the running clock reaches 7:00… Complete as many rounds and reps as possible in 5 minutes of: 5 Strict Pull-Ups 10 Hand Release Push-Ups Rest...Read More
Come for your Halloween [Booo]t Camp Wod! 🎃 May the Best Costume Win! 👻 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
Halloween Saturday 10.31.20 Happy Halloween! We will be doing “Fight Gone Wrong” during Bootcamp classes today. Dust off your favorite Halloween costume (optional, but encouraged) and get it workout-ready. Prizes will be awarded for the best costumes! Coaches will even hold your Dino’s Tail if needed! Weightlifting Every 90 seconds, for 3 sets of each,...Read More
Bent-Over Dumbbell Rows! Weightlifting Four sets of: Bent-Over Dumbbell Row x 6-8 reps @ 2111 Rest 60 seconds Band Pull-Aparts x 30 reps @ 10X0 Rest 2 minutes Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Alternating Dumbbell Snatches (50/35 lbs) 10 Hand Release Push-Ups 10 Dumbbell Step-Ups (50/35...Read More
This Halloween Saturday 10.31.20! We will be doing the CrossFit benchmark workout Fight Gone Bad (minus the Sumo Deadlift High-pulls) aka “Fight Gone Wrong”. Dust off your favorite Halloween costume (optional, but encouraged!) and get it workout-ready. We will be doing the workout during every Boot Camp class Saturday and prizes will be awarded for...Read More
