Deadlifts! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Deadlift x 3 reps @ 85% Metcon Every 5 minutes, for 15 minutes (3 sets) for times: 400m Run 15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs)(24/20 in) Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206...Read More

30 Minute Time Cap 🙂 Metcon Complete rounds of 60, 40 and 20 reps for time of: Calories of Rowing Reverse Lunges Wall Ball Shots (20/14 lbs) Double-Unders Push-Ups Time Cap = 30 minutes 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

How are your Push Presses and Push Jerks?? Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: 1 Push press + 2 Push Jerks Build over the course of the 8 sets to something heavy for today. Metcon Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Pull-Ups 12...Read More

Back Squats! Weightlifting Every 2 minutes, for 14 minutes (7 sets): Back Squat *Set 1 – 6 reps @ 65-70% *Set 2 – 4 reps @ 75-80% *Set 3 – 2 reps @ 85-90% *Set 4 – 1 rep @ 90-95% *Set 5 – 2 reps @ 85-90% *Set 6 – 4 reps @ 80-85%...Read More

Teams of three! Metcon In teams of three, complete the following for time: 1200 Meter Relay Run (each partner runs 400m) 120 Double-Unders 90 Dumbbell Power Cleans (50/35#) 60 Box Step-Overs with Dumbbells (50/35 lb) 1200 Meter Relay Run (each partner runs 400m) 120 Double-Unders 90 Dumbbell Power Cleans (50/35#) 60 Box Step-Overs with Dumbbells...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 LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead More

Back Squats! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – Max Reps @ 85%...Read More

30 Minute EMOM 🙂 Metcon Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – Kettlebell Swings (24/16 kg) Minute 2 – Burpee Box Jump-Overs (24/20 in) Minute 3 – Pull-Ups Minute 4 – Double-Unders  Minute 5 – Rest  Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID:...Read More

Who’s got some strict Toes-to-Bar?? Weightlifting Every 90 seconds, for three sets of each: Station 1 – Single Arm Dumbbell Strict Press (Left) x 8-10 reps @ 21X1 Station 2 – Single Arm Dumbbell Strict Press (Right) x 8-10 reps @ 21X1 Station 3 – Strict Toes-to-Bar x 5-8 reps @ 3011 Metcon Every 5...Read More

Deadlifts! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Deadlift x 4 reps @ 80% Metcon For time: 800 Meter Run 40 Front-Racked Forward Lunges (24/16 kg KBs) 40 Front-Racked KB Squats (24/16 kg KBs) 400 Meter Run 20 Front-Racked Forward Lunges 20 Front-Racked KB Squats 200 Meter Run 10 Front-Racked Forward Lunges 10...Read More