JOIN US FOR YOGA AT 11AM!    Metcon In teams of two, complete as many rounds and reps as possible in 30 minutes of:5 Strict Pull-Ups (Partner A)10 Push-Ups (Partner A)15 Air Squats (Partner A)5 Strict Pull-Ups (Partner B)10 Push-Ups (Partner B)15 Air Squats (Partner B)5 Strict Pull-Ups (Partner A)10 Push-Ups (Partner A)15 Air...Read More

  Metcon For time:50 Kettlebell Swings (24/16 kg)40 Dumbbell Alternating Lunges with Farmer’s Carry (50/35lbs DBs)30 Burpees20 Dumbbell Thrusters (50/35lbs DBs)10 Bar Muscle-Ups20 Dumbbell Thrusters30 Burpees40 Dumbbell alternating Lunges with Farmer’s Carry50 Kettlebell SwingsRead More

  Gymnastics Autonomous Skill Work   Take 15 minutes to work on multiple skills from the below list. All progressions andmodifications will be acceptable to work on during this time.– Pistols– L Sit/Hollow Holds– Handstand walking and Holds– Handstand Pushups– Muscle ups (bar or ring) – and all progressions– Pull ups– Toes To Bar– Rope Climbs–...Read More

  Weightlifting Every 2 minutes, for 14 minutes (7 sets): Front Squat (Max reps ) *Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 3 reps @ 85%*Set 7 – Max...Read More

Weightlifting Complete 1 complex, Every 2:30 minutes, for 20 minutes (8 sets) of: 2 Clean Lift-Offs + 1 Power Clean (1)   Metcon Five rounds for time of:20 Kettlebell Swings (24/16 kg)15 Box Jump-Overs (24″/20″) Trail Run Tuesday Matthew Winters today! We can modify the distance as necessary  Meet here at 6pm.Read More

    Weightlifting Three sets for max reps of: Shoulder Press (Unbroken @ 80% of BW) Rest 15 seconds Strict Pull-Up (Unbroken ) Rest 3 minutes   Metcon For time:10 Wall Ball Shots (20/14 lbs) RX+ 30/20#1 Ring Dip9 Wall Ball Shots2 Ring Dips8 Wall Ball Shots3 Ring Dips…1 Wall Ball Shot10 Ring Dips  Read More

  Metcon “Get A Grip”Teams of two must complete 100 repetitions of the following dumbbell complex:1 Deadlift1 Hang Squat Clean1 Front Squat1 Push Press(40/25lbs) The Dumbbells (40 lbs for men, 25 lbs for women) cannot touch the floor at any point during the workout. The partner whohands the Dumbbells off must immediately run 300 meters...Read More

    Metcon Rounds of 15, 12 and 9 reps for time of:ThrustersBurpees (recommended weights 135/95 lbs)   Weightlifting Three sets of: Bulgarian Split Squat (8-10 reps each @ 30X0) Rest 30 seconds Single-Arm Trap Raises (8-10 reps @ 2111) Rest 30 seconds  Read More

  Weightlifting Every 3 minutes, for 15 minutes (5 sets): Shoulder Press (3-5 reps @ 20X1) If you achieve 5 successful reps, increase the load in the next set.   Metcon Complete as many rounds and reps as possible in 12 minutes of:6 Handstand Push-Ups9 Ring Dips12 Toes to Bar  Read More

  Metcon “Christine” 3 Rounds for time:  500m Row  12 Deadlifts, bodyweight 21 Box Jumps, 20″   Weightlifting Three sets of: Posted Single Leg Deadlift (8-10 reps each @ 3011) Rest 60 seconds Barbell Glute Bridge (6-8 reps @ 20X1) Rest 60 seconds Side Plank (45 seconds)  Read More