**SUNDAY CLASSES CANCELLED FOR IN-HOUSE COMP** Please come today and support you gym members competing! Competition will run 9:00AM – 2:30PM – There will be heats running all day.    Read More

**SUNDAY CLASSES CANCELLED FOR IN-HOUSE COMP** Please come and support you gym members competing! Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead More

**SUNDAY CLASSES CANCELLED FOR IN-HOUSE COMP** Please come and support you gym members competing! COMPETITION DETAILS CLICK HERE!!! Metcon Baseline (Time) 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups Weightlifting Deadlift (1RM (of possible 3RM) @ 20X0 tempo) * Set 1 – 50% of possible 3-RM x 5 reps * Set...Read More

**SUNDAY CLASSES CANCELLED FOR IN-HOUSE COMP** Please come and support you gym members competing! – Trail Runs are back tonight at 6:00pm at Matthew Winters, details here. – Metcon In teams of two, with only one teammate working at any time, complete three sets for max reps of: 3 Minutes of Shoulder to Overhead (95/65...Read More

Weightlifting Five Sets of: Back Squat (3-5 reps @ 30X1 ) Rest 90 seconds External Rotations (10-12 reps each @ 2110 ) Rest 90 Seconds Metcon (Time) Three rounds for time of: 100 Double Unders 30 Wall Ball Shots (20/14 lbs)  Read More

Weightlifting Six sets of: Bench Press (1RM @ 20X1 tempo) * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep *...Read More

  Metcon For time: 50 DB Thrusters (50/35 lb DBs) 40 Kettlebell Swings (24/16 kg) 30 Burpees 20 Pull-Ups 10 Man-Makers (50/35 lb DBs) (Push up – L Row – push up- R Row- Power Clean – Push Press) 20 Pull-Ups 30 Burpees 40 Kettlebell Swings 50 ThrustersRead More

Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, complete as many rounds and reps as possible in 30 minutes of: Run 400 Meters or Row 500 Meters 5 Pull-Ups 10 DB Thrusters (50/35 lbs) 15 Kettlebell Swings Only one partner may be working on the triplet at a time, and the other...Read More

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

Weightlifting Four Sets of: Weighted Strict Pull-Ups (3-4 reps @ 20X1 ) Rest 60 Seconds Pistols (weighted) (3-4 reps @ 20X1 ) – Complete pistols, weighted if possible Rest 60 Seconds Metcon Complete as many rounds and reps as possible in 5 minutes of: 10 Toes to Bar 10 Wall Ball Shots (20/14 lbs) Rest...Read More