Weightlifting Deadlift Every 3 minutes, for 24 minutes (8 sets): *Set 1 – 5 reps @ 70% *Set 2 – 5 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 rep @ 85% *Sets 5-8 – 1 rep @ 90% Metcon Crossfit Games Open 18.4 21 deadlifts 225/155 lb 21...Read More

Weightlifting Every 2 minutes, for 16 minutes (8 sets): Push Press *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 1 rep @ 90-94% *Set 6 – 1 rep @ 95%...Read More

Weightlifting Back Squat (7 sets): *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Sets 5-7 – 2 reps @ 90-94% Metcon For time: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs...Read More

Weightlifting Five sets of: Landmine Rows (6-8 Reps) Rest as needed External Rotations (10-12 reps each @ 2110) Rest as needed Metcon In teams of two, perform three sets each for time of: Row 500 Meters If you don’t have partners for this, rest as long as it took you to row and note your...Read More

Gymnastics Every 90 Seconds, (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups or Strict Pullups Station 2 – 50-75 Foot Handstand Walk – or Handstand Hold Station 3 – L-Sit x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken) Metcon Five rounds for time of: 400 Meter Run...Read More

Metcon In teams of two, alternating rounds, complete five rounds each for time of: Row 500/400 Meters 12 Dumbbell Thrusters (40/25#) 12 Toes to Bar  Read More

IT IS TIME TO PARTY !! COME TO THE ANNUAL HOLIDAY PARTY TONIGHT AT 6:30PM.  kids are welcome Bring a dish and some beverages Rowvember will be announced  Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 11 a.m. – 1 p.m.Read More

Weightlifting Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 – 5 Wall Slides Interval 2 – 1-2 Muscle-Ups or 3 Strict Pull-Ups Interval 3 – 10 Reverse Snow Angels @ 2020 Interval 4 – 10 Banded OHS 30X1 (Set 3- Empty Barbell OHS) Crossfit Games Open 18.3 2 rounds for...Read More

Metcon (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets) for times: Row 500 Meters Run 800 Meters 50 Double-Unders Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are...Read More

Weightlifting Take 20 minutes to build to today’s 2-RM Bench Press Bench Press (2RM ) Metcon Complete as many rounds and reps as possible in 12 minutes: 12 Deadlifts (225/155 lbs) 12 Dumbbell Push Press (50/35 lbs) 12 Ring Dips  Read More