Deadlifts! Weightlifting Five sets of: Deadlift x 2 reps @ 30X1 Metcon Every 5 minutes, for 15 minutes (3 sets) for times: 500 Meter Row 15 Deadlifts (225/155 lbs) Note times for each set, then total them, aiming for the lowest possible working time across the sets. Zoom Link for On Demand Class: 8AM Class...Read More

Partner Wod! Metcon In teams of two, complete as many rounds and reps as possible in 30 minutes of:500m row (partner 1)80 Forward Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – 10 reps per leg/alternating partners) 500m row (partner 2) 40 Single-Arm Kettlebell Push Presses (10/10/10/10 – five reps per arm/alternating partners) Zoom Link for On Demand Class: 8AM...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

Deadlifts! Weightlifting Three sets of: Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Kettlebell Farmers Carry Alternating Reverse Lunges x 10 reps each leg @ 10X1 Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds Metcon Three sets of: Against a 2-minute running clock, complete as many rounds and reps as...Read More

Push Jerks! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Push Jerk x 2 reps Build to a heavy double over the course of the 6 sets. Metcon Against a 3-minute running clock… 20/15 Calories of Rowing 15 Chest-to-Bar Pull-Ups Max Reps of Strict Handstand Push-Ups in remaining time Rest 4 minutes, and repeat...Read More

Who Loves Wall Balls?? Metcon Five rounds for time of: 400 Meter Run 20 Wall Ball Shots (20/14 lbs) 20 Goblet Alternating Forward Lunges (24/16kg) 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...Read More

Tempo Front Squats! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 3 reps @ 31X1 Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. Metcon “Charley Horse” For time: 75/50 Calories...Read More

Hang Snatch! Weightlifting Every 90 seconds, for 6 minutes (4 sets): Hang Snatch x 2 reps @ 65-70% of 1-RM Snatch Rest 60 seconds, and then… Every 90 seconds, for 9 minutes (4 sets): Hang Snatch + Snatch @ 75-85% of 1-RM Snatch Metcon Three rounds for time of: 10 Snatches (135/95 lbs) 15 Toes...Read More

Ready for a little running?! Metcon Complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run Immediately followed by… Three rounds of: 15 Wall Ball Shots (20/14 lbs) 10 Weighted Sit-Ups (20/14lbs) 10/5 Hand Release Push-Ups Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461...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