MTB Ride Tuesday night at 6:00pm at Green Mountain details can be found here. – Weightlifting Every 2 minutes, for 20 minutes (10 sets): Power Clean (2 reps) *Sets 1-2 – 60-65% of 1-RM Power Clean *Sets 3-4 – 70-75% *Sets 5-6 – 80-85% *Sets 7-10 – 90+% Metcon Elizabeth (Time) 21-15-9 Clean, 135# /...Read More

Weightlifting Four sets of: Front-Racked Alternating Reverse Lunges (8-10 reps each leg @ 20X1) Rest 60 Seconds Weighted Strict Pull-Ups (8-10 reps) Rest 60 Seconds Metcon (Time) Every minute, on the minute, for 10 minutes: 10 Thrusters (95/65 lbs) 5 BurpeesRead More

Metcon In 5 minutes, complete the following: Run 600 Meters Row as many meters as possible Rest exactly 5 minutes, and then . . . Complete as many rounds and reps as possible in 5 minutes of: 5 Pull-Ups 15 Air Squats Rest exactly 5 minutes, and then . . . In 5 minutes, complete...Read More

Weightlifting Five sets of: Clean (1.1.1) Rest 10 Seconds between singles, and 2-3 minutes between sets Metcon (Time) Four rounds for time of: Run 400 Meters 8 Ground to Overhead (135/95 lbs)  Read More

Trail Run at 6pm at South Table, for details click here. – Metcon (AMRAP – Reps) Against a three minute running clock, complete: 350/300 Meter Row Double-Unders x Max Reps Rest exactly 3 minutes, then… Against a three minute running clock, complete: 300m Run Strict Handstand Push-Ups x Max Reps Rest 3 minutes, and repeat...Read More

Weightlifting 3 sets of Bulgarian Split Squat (6-8 Reps @ 31X1) Rest 90 Seconds Dumbbell External Rotations (8-10 reps @ 2010) Rest 90 Seconds Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 4 minutes of: 14 Goblet Slamball Reverse Lunges (30/20lbs) 10 Slamballs (30/20lbs) Rest exactly 4 minutues...Read More

Mountain Bike Ride at Green Mountain at 6pm Tuesday click here for details! – Weightlifting Five sets of Push Press (5 Reps) Rest 2-3 Minutes Metcon (Time) Three rounds for time of: 25 Kettlebell Swings (24/16 kg) 15 Chest-to-Bar Pull-Ups Accessory Work See Instagram for details. Please complete on your own after class ends.  Read More

Weightlifting Four Sets: Deadlift (3-4 Reps) Rest 20 Sec Ring Dips (8-10 Reps) Rest 2 Minutes Metcon (Time) For time: 15 Deadlifts (225/155 lb) 30 Wall Ball Shots (20/14 lbs) 12 Deadlifts 24 Wall Ball Shots 9 Deadlifts 18 Wall Ball Shots  Read More

Metcon Complete as many rounds and reps as possible in 6 minutes of: 5 Dumbbell Snatches (each arm) 10 Burpees Over the Dumbbell Rest 4 minutes, and when the running clock reaches 10:00… Complete as many rounds and reps as possible in 6 minutes of: 10 Wall Ball Shots 10 Hand-Release Push-Ups Rest 4 minutes,...Read More

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