Metcon In teams of two, alternating each movement, complete ten rounds for time of: 500/400 Meter Row 10 DB Single Arm Squat Snatches (50/35lb) 10 Burpee Box Jump-Overs (24″/20″) (Partner A rows; Partner B performs 10 Squat Snatches; Partner A performs 10 burpee box jump-overs; Partner B rows; Partner A performs 10 Squat Snatches; etc….)Read More

Bootcamp: 8:00 AM & 9:00 AM Super Charged Saturday: 10:00 AM Open Gym: 11:00 – 1:00 PMRead More

Weightlifting Every 2:30 seconds, for 15 minutes (6 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 5 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 3-5 reps @ 85% Metcon In teams...Read More

Weightlifting Take 15 Minutes to build to today’s 3-RM over the course of six sets: Unsupported Seated Strict Press (2-3 reps) Rest 2 minutes Metcon Complete as many rounds and reps as possible in 12 minutes of: 4 Bar Muscle-Ups 8 Toes to Bar 12 Dumbbell Push Presses (50/35 lbs)Read More

Weightlifting For 20 Minutes build to a heavy complex (8 Sets): High Hang Snatch + Hang Snatch Rest 90 Seconds between sets Metcon Five rounds for time of: 20 Wall Ball Shots (20/14 lbs) 5 Squat Snatches (135/95 lbs)Read More

Gymnastics Every 2 minutes, for 12 minutes (3 sets each), rotate through the following stations: Rope Climb (1-4 Attempts)Technique Work Freestanding Handstand Hold (Accumulating 90 Seconds ) Metcon Three sets, for max reps/calories of:2 Minutes of Rowing (for Max Calories)2 Minutes of Burpee Box Jump or Step-Overs1 Minute of Strict Supinated-Grip Pull-UpsRest 2 minutesRead More

Metcon Jackie For Time:1000m Row50 Thrusters, 45#30 Pull-ups Weightlifting – 3 Sets: Bulgarian Split Squat (8 reps each leg @ 3111) Rest 45 Seconds after each leg Handstand Push-ups (8-10 reps @ 20X1 (Strict before Kipping)) Rest 90 seconds (if you aren’t capable of this rep scheme yet, break up your reps and try to...Read More

Metcon For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:15 KB Deadlifts8 Chest-to-Bar Pull-UpsRest 4 minutes, and then… 8 Burpee Box Jump-Overs (24″/20″)8 Ring DipsRest 4 minutes, and then… 15 DB Ground to Overhead (50/35 lbs)8 Toes to BarRead More

Bootcamp: 8:00 AM & 9:00 AM Super Charged Saturday: 10:00 AM Open Gym: 11:00 – 1:00 PMRead More

Weightlifting Five sets of: Unsupported Seated Strict Press (3-4 reps) Rest 2-3 minutes Metcon Complete as many rounds and reps as possible in 15 minutes of:400 Meter Run8 Strict Pull-Ups12 Handstand Push-Ups Accessory Work Every minute, on the minute, for 6 minutes:Minute 1 – 45 Second Hollow Body HoldMinute 2 – 45 Second Prone Plank...Read More