Weightlifting Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg) Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg) Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1 (staying with weight used last week –...Read More

2020 Golden Games Since the Open no longer happens in February/March anymore, we decide to move the 2020 Golden Games to March! Join us for our 3rd Annual in-house competition on Sunday, March 1st! Metcon Every 2 minutes, for 30 minutes (3 rounds) of: Station 1 – 400 Meter Row Station 2 – 30 Wall Ball Shots...Read More

Weightlifting Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + Snatch from Mid-Patella (pause 2 seconds at mid patella on each of the lift-offs) Metcon “2019 CrossFit Games Age Group Qualifier Event #5” For time: 30 Snatches (135/95 lbs) 30 Strict Handstand Push-UpsRead More

Metcon “Row-meo & Juliet” In teams of two, complete the following for time: 300 Wall Ball Shots 4000 Meter Run 5000 Meter Row Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.Read More

Bootcamp: 8 and 9AM Super Charged: 10AM Open Gym: 8AM- 1PMRead More

Weightlifting Three sets of: Back Squat x 4 reps @ 80-85% Rest 2 minutes Metcon Every 8 minutes, for 24 minutes (3 sets) for times: 30/20 Calories of Rowing 20 Farmers Carry Lunges with Kettlebells (32/24 kg) 100 Double UndersRead More

Weightlifting Every 2 minutes, for 16 minutes (8 sets): Hang Clean + Clean Build over the course of the 8 sets, starting around 60% of your 1-RM clean. Metcon Complete as many rounds and reps as possible in 10 minutes of: 20 Box Jumps  15 Toes to Bar 10 Power Cleans (155/105 lbs)Read More

Weightlifting Every 3 minutes, for 18 minutes (6 sets): Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – 3 reps @ 85-90% *Set 5 – 8 reps @ 75-80% *Set 6 – 8 reps @ 75-80% Metcon Five...Read More

Metcon Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 12/8 Calories of Rowing Minute 2 – 8 Burpee Box Jump-Overs (24″/20″) Minute 3 – 12 Chest-to-Bar Pull-Ups Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs) Minute 5 – 8 Strict Handstand Push-UpsRead More

Weightlifting Four sets of: Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 90 seconds Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111 Rest 90 seconds Metcon For time: 21 Deadlifts (205/145 lbs) 500 Meter Row 15...Read More