Weightlifting Take 15 minutes to build to today’s 1-RM Snatch Metcon Every minute, on the minute, for 20 minutes: Station 1 – Row Sprint x 30 seconds Station 2 – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RMRead More

Weightlifting Take 20 minutes to build to today’s 1-RM Push Press Metcon Complete as many rounds and reps as possible in 12 minutes of: 4 Strict Handstand Push-Ups 8 Strict Pull-Ups 12 Alternating Pistols or Cossack Squats  (Pistols RX +)Read More

Weightlifting Every two minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% Then rest...Read More

Metcon In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 300/250 Meter Row Station 2 – 25 Slamballs (30/20lbs) Station 3 – 20 Dumbbell Push Press (40/25lbs) Station 4 – 100m Run Station 5 – RestRead More

Boot Camp: 8:00 AM and 9:00AM Super Charged Saturday: 10:00AM- 11:00AM Open Gym 11:00AM-1:00PMRead More

Metcon “CrossFit Games Open Event 11.6, 12.5 & 18.5” Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Thrusters (100/65 lbs) 3 Chest-to-Bar Pull-Ups 6 Thrusters 6 Chest-to-Bar Pull-Ups 9 Thrusters 9 Chest-to-Bar Pull-Ups 12 Thrusters 12 Chest-to-Bar Pull-Ups 15 Thrusters 15 Chest-to-Bar Pull-Ups 18 Thrusters 18 Chest-to-Bar Pull-Ups...Read More

Weightlifting Six sets of: Push Press x 2-3 reps Rest 2 minutes Build to today’s heavy 2-3 reps. Metcon Every 5 minutes, for 20 minutes (4 sets) for times of: 500/400 Meter Row 12 Strict Handstand Push-Ups There should be plenty of rest between sets, so the goal is to push the intensity! Hit the...Read More

Metcon For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10 Bar Muscle-Ups 800 Meter Run 10 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders Weightlifting Every minute, on the minute, for 10 minutes (2 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @...Read More

Weightlifting Every 3 minutes, for 18 minutes (6 sets) of: Back Squat * Set 1 – 4 reps @ 70% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 90% * Set 4 – 1 rep @ 95% * Set 5 – 2 reps @ 90% * Set 6...Read More

Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Clean & Jerk Start around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. Metcon For time: 50 Calories of Rowing 40 Toes to Bar 30 Ground to Overhead (135/95 lbs) Time Cap...Read More