Trail Ride in Evergreen tomorrow, details here! – Weightlifting Four sets of: Push Press (4-5 Reps) Rest 2 Minutes Metcon (5 Rounds for reps) Five sets for max calories/reps of: 30 seconds of Rowing (for max calories) 30 seconds of Rest 60 seconds of Burpees (for max reps) Rest 2 minutesRead More

Weightlifting Three Sets of: Bulgarian Split Squat (4-6 reps each leg @ 30X1) Rest 90 seconds Tempo Ring Dips (1111) Rest 90 seconds Metcon (Time) Four rounds for time of: 5 Front Squats (185/135 lbs – taken from floor) 10 Pull-Ups 15 Calorie RowRead More

Metcon (Time) In teams of three, complete three rounds each of: 350 Meter Row (rest station) 25 Dumbbell Thrusters (40/25lb) (rest station) 15 Pull-Ups (rest station) Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins...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: Deadlift (4-6 reps) Rest 90 Seconds Strict Handstand Push-Up (Max Reps) Rest 90 seconds… Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 5 minutes of: 10 Push Press (115/75 lbs) 15 Kettlebell Swings (24/16 kg) Rest two minutes, then… Complete as many rounds and...Read More

Trail Run at 6pm at Matthew Winters, details here. Weightlifting Take 20 minutes to build up to todays 1RM of… Clean and Jerk Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesRead More

Metcon (AMRAP – Reps) Four sets for max reps against a 4-minute running clock, complete: Row 500 Meters Double-Unders x Max Reps Rest 4 minutes between rounds.Read More

MTB Ride Tomorrow details here! – Weightlifting Four sets of: Back Squat (4-6 Reps) Rest 3 Minutes Metcon  In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of: 10 Burpee Box Jump-Overs (24″/20″) 10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)Read More

Weightlifting Four sets of: Shoulder Press (5 Reps) Rest 60 Seconds… Toes-To-Bar (10 Reps) (use this as a skill session and try to establish good rhythm) Rest 60 Seconds Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead More

Metcon (AMRAP – Reps) Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14lb) 60 seconds of Wall Ball Sit ups (20/14lb) 60 seconds of Box Jump-Overs (24″/20″) 60 seconds of Slamballs (30/20lb) 60 seconds of Double-Unders Rest 60 secondsRead More