Metcon “Jackie” For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups Weightlifting Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest 45 seconds after each leg Strict Handstand Push-Ups x 8-10 reps @ 2011 (if you aren’t capable of this rep scheme yet, break up your reps and...Read More

Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Split Jerk x 1 rep Build over the course of the 8 reps to today’s heavy. Metcon Complete as many rounds and reps as possible in 8 minutes of: 30 Double-Unders 10 Burpees Over the Barbell 3 Ground to Overhead (135/95 lbs)Read More

Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Front Squat *Set 1 – 4 reps @ 65% of 1-RM *Set 2 – 4 reps @ 70% *Set 3 – 3 reps @ 75% *Set 4 – 3 reps @ 80% *Set 5 – 2 reps @ 85% *Set 6 – 2 reps @...Read More

Metcon Four rounds for time of: 400 Meter Run 6 Strict Pull-Ups 12 Dumbbell Shoulder to Overhead (50/35 lbs) 400 Meter Run 6 Dumbbell Hang Squat Cleans (50/35 lbs) 12 Toes to BarRead More

Reminder That Yoga Is Back! Sundays at 5pm! Metcon “Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 225/155 lb Deadlifts Strict Handstand Push-Ups Accessory Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Barbell Hip Thrust x 6 reps @ 21X1 Station 2 – Band Pull-Aparts x...Read More

Metcon In teams of two, alternating each movement, complete ten rounds for time of: 400 Meter Run 10 Double Kettlebell Front Squats (32/24 kg) 10 Burpee Box Jump-Overs (24″/20″) (Partner A runs; Partner B performs 10 Front Squats; Partner A performs 10 burpee box jump-overs; Partner B runs; Partner A performs 10 Front Squats; etc….)Read More

Boot Camp- 8 and 9AM Super Charged- 10AM Open Gym- 11-1PMRead More

First Friday Of The Month= Bring a Family Member or Friend for FREE! There will also be NO Beer Garden till March When the Weather is Nicer 🙂 Weightlifting Four sets of: Bulgarian Split Squat x 8 reps each leg @ 30X1 Rest 45 seconds after each leg Supinated-Grip Bent-Over Barbell Row x 8 reps...Read More

Weightlifting Five sets of: Barbell Z-Press x 5 reps Rest 75 seconds Weighted Strict Pull-Up x 5 reps Rest 75 seconds Build over the course of the five sets to today’s heavy 5-RM for both movements. Metcon Complete as many rounds and reps as possible in 10 minutes of: 40 Double-Unders 10 Alternating Dumbbell Snatches...Read More

New Years Schedule: Tuesday- 5AM- 12PM as normal (Nothing after Noon class) Wednesday- Closed Metcon Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of: 2 Minutes of Rowing (for calories) 2 Minutes of Burpee Box Jump-Overs (24″/20″) 2 Minutes of Double Unders  400 Meter Run Note number of calories/reps achieved in each...Read More