Weightlifting Three Sets of: Dumbbell Walking Lunge (20 steps @ 10X0) Complete as many rounds and reps as possible in 5 minutes of:20 Double-Unders10 Kettlebell SwingsRest 60 seconds, and then… Complete as many rounds and reps as possible in 5 minutes of:5 Dumbbell Man-Makers10 Box Jumps (or Step-Ups) Complete as many rounds and reps as...Read More
Metcon Every minute, on the minute, for 28 minutes (7 sets of each):Minute 1 –200/150 Meters of RowingMinute 2 – 12 Kettlebell Swings (32/24 kg)Minute 3 – 8 Dumbbell Thrusters (50/35 lbs)Minute 4 – 10 Ring DipsRead More
New Years Eve hours: CrossFit Classes: 5,6,7,9, Noon Bootcamp Classes: 8 AM Open Gym: 10-12 PM New Years Day: CLOSED Weightlifting: Every 3 minutes, for 15 minutes (5 sets) of: Front Squat (3 Reps @32X1) Metcon Four sets of 3-minute sprints of:“Mary”5 Strict Handstand Push-Ups (or Hand Release Push-ups)10 Alternating Pistols (or Cossack Squats)15 Pull-Ups...Read More
11am Yoga Canceled Today, we will have RomWod on for those looking to do some mobility work. Metcon In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 7 Dumbbell Thrusters (40/25 lbs) 21 Double-Unders Rest until the running clock reaches...Read More
Metcon Every 8 minutes, for 40 minutes (5 sets), for times: 200 Meter Run 15 Push Presses (115/75 lbs) 15 Back Squats (115/75 lbs) 200 Meter Run Read More
