Weightlifting Five sets of: Push Press (3-5 reps) Rest 2 Minutes Metcon Three rounds for time of: 10 Push Presses (135/95 lbs) 20 Toes to Bar 40 Double-Unders  Read More

Weightlifting Take 15-20 minutes and build to today’s 1-RM Snatch Snatch (1RM) Metcon For time: 40 Kettlebell Swings (32/24 kg) 20 Alternating Reverse Lunges with KB Goblet Hold 20 Ab-Mat Situps 30 Kettlebell Swings 15 Alternating Reverse Lunges with KB Goblet Hold 15 Ab-Mat Situps 20 Kettlebell Swings 10 Alternating Reverse Lunges with KB Goblet...Read More

Metcon In teams of two, complete as many rounds and reps as possible in 25 minutes of: 400 Meter Run 20 Kettlebell Swings (24/16 kg) 20 Wall Ball Shots (20/14 lbs) *Partners alternate movements  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: Dumbbell Walking Lunge ( 20 steps) Rest 2 minutes – Metcon Six sets for max reps of: 30 Seconds of Dumbbell Thrusters (50/35 lbs) Rest 30 seconds 30 Seconds of Box Jump-Overs (24″/20″) Rest 30 seconds  Read More

No trail run tonight as most of our crew is running the Ragnar Northwest Passage this weekend in Washington! Trail Runs and Rides will pick back up in August. – Weightlifting Five Sets of: Deadlift ( 3-5 reps) Rest 20 seconds Ring Dips (Max Reps @ 2111) (stick to the tempo – 2 second descent,...Read More

Metcon For time: Run 1200 Meters 40 Alternating Dumbbell Snatches (50/35 lbs) 40 Toes to Bar Run 800 Meters 20 Alternating Dumbbell Snatches 20 Toes to Bar Run 400 Meters 10 Alternating Dumbbell Snatches 10 Toes to Bar – Weightlifting Landmine Rows ( 6-8 reps) Rest as needed  Read More

Weightlifting Every 2 minutes, for 16 minutes (8 sets): 2 Snatch Lift Offs + Snatch Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch. – Metcon Complete rounds of 15, 12 and 9 reps for time of: Power...Read More

Weightlifting Back Squat *Set 1 – 3 reps @ 80% *Set 2 – 2 reps @ 85% *Set 3 – 1 rep @ 90% *Set 4 – 3 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% Rest 2-3 minutes between sets and use the time to...Read More

Metcon “Dissecting Kelly” (AMRAP – Rounds and Reps) In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Box Jumps (24/20″) 30 Wall Ball Shots (20/14#)Team members will alternate tasks, with only one member working at any one time.  Read More