Metcon “Rabbit’s Delight” Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of...Read More

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

First Friday of The Month= Bring a Friend for Free! Metcon For time: 50/40 Calories of Rowing  40 Deadlifts (225/155 lbs) 50/40 Calories of Rowing Weightlifting Five sets of: Barbell Hip Thrusts x 5 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest...Read More

Weightlifting Three sets of: Dumbbell Shoulder Press x 8 reps @ 2111 Rest 45 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Dumbbell Skull Crushers x 10-12 reps @ 2011 Rest 45 seconds Strict Toes to Bar x 6-8 reps @ 2110 Rest 45 seconds Metcon Five rounds for time of:...Read More

Weightlifting Five sets of: Back Squat x 3 reps @ 85-90% Rest 2 minutes Metcon “Karen” For time: 150 Wall Ball Shots (20/14 lbs) Compare to: 8/1/19Read 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, after the pause on the second lift off, continue into snatch) Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that...Read More

Metcon For time: Run 800 Meters immediately followed by… Three rounds of: 4 Muscle-Ups (or 8 Ring Dips) 8 Strict Handstand Push-Ups (or L-Seated DB Presses) 16 Kettlebell Swings (24/16 kg) immediately followed by… Run 800 Meters immediately followed by… Three rounds of: 15 Pull-Ups 30 Push-Ups 45 Air Squats immediately followed by… Run 800...Read More

Metcon Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Russian Kettlebell Swings (32/24 kg) 15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9...Read More

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

Weightlifting Three sets of: Sumo Deadlift x 8 reps @ 21X1 Rest 60 seconds Weighted Pull-Up x 4 reps @ 21X0 Rest 60 seconds Front-Leaning Rest on Rings x 45-60 seconds Rest 60 seconds Metcon Three sets of: 100 Double Unders 100-Foot Walking Lunges with Farmer’s Hold (24/16 kg) Rest 2 minutesRead More