Metcon Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 50 Double-Unders 10 Strict Handstand Pushups Rest 5 minutes, and when the running clock reaches 20:00… Metcon  Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run 40 Push-Ups 20 Wall Ball Shots (20/14...Read More

Weightlifting Every 2 minutes, for 12 minutes (6 sets): High Hang Snatch + Hang Snatch (1 Complex (2 Reps)) Build over the course of the six sets Metcon Four sets for max reps: 30 seconds of  Slamballs Rest 30 seconds 30 seconds of Box Jumps (24″/20″) Rest 30 seconds 30 seconds of Toes to Bar...Read More

Weightlifting Shoulder Press (1 Rep) Every 3 minute, for 15 minutes (5 sets). Build to today 1 RM Once you have found your 1-RM (which you will use for this entire cycle) then perform the following… Push Press (Max Reps) Every 3 minute, for 6 minutes (2 sets) x Max Reps @ 80-85% of today’s...Read More

Weightlifting Take 20 minutes to establish today’s 1-RM Back Squat Back Squat (1RM) Rest 2-3 Minutes between sets. Metcon Two sets for max reps, each against a 4-minute running clock, of: 500 Meter Row 15 Thrusters (95/65 lbs) RX+135/95# Max Reps of Bar-Facing Burpees  (RX+Burpee muscle ups) Rest 4 minutes between sets  Read More

5k Row (Time) Max Effort 5k Row OR 5k Run (Time) Max Effort 5k Run  Read More

Metcon Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 Lateral Box Jump-Overs (24″/20″) 15 Dumbbell Thrusters (50/35 lbs) 20 Toes to Bar While one partner works through the round, the other must hold two Kettlebells fully extended overhead. If the Kettlebells are lowered from overhead, both partners...Read More

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead More

Weightlifting Every Three minutes, for 15 minutes (5 sets) of: Bench Press (6 Reps ) Metcon Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Meters of Walking Lunges 30 Double-Unders  Read More

Weightlifting Four Sets: Front-Racked Alternating Reverse Lunges (16-20 Reps ) Rest 60 Seconds Weighted Strict Pull-Ups (4-6 reps @ 2110) Rest 60 seconds Metcon For time: 40 Wall Ball Shots (20/14 lbs) (RX+ 30/20 lbs) 20 Pull-Ups (RX+10 Bar Muscle ups) 30 Wall Ball Shots 15 Pull-Ups (RX+8 Bar Muscle ups) 20 Wall Ball Shots...Read More

Metcon For time: 400 Meter Run 30 Slamball 30/20# 30 Push-Ups 400 Meter Run 20 Slamball 30/20# 20 Push-Ups 400 Meter Run 10 Slamball 30/20# 10 Push-Ups 400 Meter Run Metcon Once Finished – Complete on your own: Four Rounds – 12 Minutes: 30 seconds of Left side plank raises 30 seconds of Right side...Read More