Gymnastics Every 2 minutes, for 12 minutes (3 sets of each): Ring Muscle Ups  (Max Reps in 45 Seconds) OR (3 Rolls to Candlestick +3-4 Low Ring Muscle Up Progression) Alternating Pistols (16-20 Reps) (if you’re proficient, add weight with a kettlebell) Metcon Every minute, on the minute, for 20 minutes (5 sets of each):...Read More

Weightlifting Every 2 minutes, for 20 minutes (10 sets): Clean and Jerk (1 Rep) Build over the course of the 10 sets to today’s heavy. Encourage Full Squat since that is in the workout. Metcon “2008 CrossFit Games Finale” For time: 30 Squat Clean & Jerks (155/105 lbs)Read More

Metcon  “Row-meo & Juliet” In teams of THREE, 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 all three teammates should be working at all times.Read More

SATURDAY CLASS SCHEDULE: Bootcamp 8 & 9AM Super Charged Saturday 10AM Open Gym 11-1PMRead More

Metcon Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 14/10 Calories of Rowing Minute 2 – 8 Burpee Box Jump-Overs (24″/20″) Minute 3 – 12 Chest-to-Bar Pull-Ups Minute 4 – 12 Front-Racked Alternating Reverse Lunges (135/95 lbs) Minute 5 – 10 Hand Release Push-UpsRead More

Metcon Three rounds for time of: 15 Deadlifts (225/155 lbs) 50 Double-Unders Weightlifting Three Sets: Single Leg Romanian Dead Lift (6 reps each leg @ 4011) Rest 60 seconds Barbell Glute Bridge (6 reps @ 20X1) Rest 60 seconds Candlesticks (3 Reps) Rest 60 secondsRead More

Weightlifting Building over the course of 20 minutes (10 sets): Snatch Lift Off + Snatch (2 Snatch Lift-Offs + Snatch) A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees. After your...Read More

Weightlifting Every 2 minutes, for 12 minutes (6 sets) of: Front Squat ( 1 rep @ 32X1) Build over the course of the 6 sets to today’s 1-RM Pause Front Squat. Metcon Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets: Row 250 Meters Max...Read More

  Metcon Baseline  500m Row40 Air Squats30 Sit-Ups20 Hand-Release Push-Ups10 Pull-Ups   Weightlifting Take 20 minutes to build to today’s 1-RM Bench PressRead More

Metcon In teams of four, complete three rounds each of: Row 500 Meters 30 Dumbbell Thrusters (40/25 lbs) 20 Pull-Ups Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.Read More