Metcon BASELINE Skills Take 15 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…Read More
Accessory Three sets of: Perform 30 seconds on each side of the following movements… *Station 1 – Banded Lateral Monster Walk *Station 2 – Single-Leg Glute Bridge Hold (L) *Station 3 – Single-Leg Glute Bridge Hold (R) *Station 4 – Side Plank Hold (L) *Station 5 – Side Plank Hold (R) *Station 6 – Rest...Read More
Weightlifting Every 2 minutes, for 20 minutes (10 sets): Clean & Jerk x 1 rep Build over the course of the 12 sets to today’s heavy. Metcon Every 4 minutes, for 16 minutes (4 sets) for times: 500 Meter Row 5 Power Cleans (185/135 lbs)Read More
Metcon “Fran” Rounds of 21, 15, and 9 reps of: 95/65 lbs Thrusters Pull-Ups Weightlifting Two sets of: Bulgarian Split Squats x 8 reps @ 3010 immediately followed by… Dynamic Bulgarian Split Squats x 12 reps @ 10X0 Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving...Read More
Metcon In teams of two, alternating complete rounds, perform 6 rounds each for time of: 400 Meter Run 21 Kettlebell Swings (24/16 kg) 12 Pull-UpsRead More
Weightlifting Take 15 minutes to build to 90-95% of your 1-RM Bench Press When the running clock reaches 16:00, perform… Every 2 minutes, for 8 minutes (2 sets) of: Station 1 – Bench Press x 8 reps @ 80% of 1-RM Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps Metcon Every minute, on...Read More
Weekend Modified Hours: Saturday 2.22.20: 5am & 6am Boot Camp 6pm SuperCharged Saturday 6pm-9pm Open Gym Sunday 2.23.20: 5am CrossFit Yoga Cancelled 6pm-9pm Open Gym Sunday, March 1st! The comp is limited to 30 individual athletes and will consist of 3 events plus a floater WOD with two divisions (RX and Open). This is a great...Read More
