Weightlifting Five Sets of: Bench Press (4-6 reps @ 20X1) Rest 2-3 Minutes Metcon Three rounds for time of: 400 Meter Run 40/30 Push-Ups 25 Sandbag Back Squats (40/25#)  Read More

Weightlifting Five Sets of: 3-Position Clean (high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight) Rest 2-3 minutes Metcon Complete as many rounds and reps as possible in 9 minutes of: 6 Ground to Overhead (135/95 lbs) 12 Toes to Bar  Read More

Weightlifting Three Sets: Front Squat (4-6 reps @ 41X1) Rest 2 minutes Weighted Pull-ups (2-3 reps @ 2110) Rest 2 Minutes Metcon (Time) Five sets for times of: 15 Wall Ball Shots (20/14lb) 15 Pull-Ups (RX + 6 Bar Muscle Ups) Rest 60 Seconds  Read More

Metcon In teams of three, alternate rounds to complete 10 rounds each for time of: 3 Front Squats (heavy, and taken from the floor) 6 Burpees Over the Barbell 12 Kettlebell Swings (heavy)Read More

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

Crossfit Games Open 18.4  21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walkTime cap: 9 minutes Crossfit Games Open 18.4 Scaled  21...Read More

Weightlifting Four Sets of: 2 Hang Snatch + 1 Overhead Squat Rest 20 seconds High Box Jumps (1.1.1.1.1(rest 5 seconds between jumps) ) Rest 2 minutes – Metcon Three rounds for time of: 400 Meter Run 15 Overhead Squats (135/95 lbs)  Read More

Weightlifting Eight Sets of: Back Squat ( 2-3 reps @ 30X1) Rest 2 minutes (These sets should all be heavy. Use rest time to stretch and mobilize your upper body.) – Metcon  In teams of two, alternating movements, complete as many rounds and reps as possible in 10 minutes of: 4 Sandbag Thrusters (65/40 lbs)...Read More

Weightlifting Four sets of: Strict Press (3-5 reps) Rest 90 seconds L-Sit Tuck to Extension (7-10 reps @ 1212) Rest 90 seconds – Metcon Complete rounds of 21, 15, and 9 reps of: Strict Handstand Push-Ups Push Press (135/95 lbs) Push-Ups  Read More

Weightlifting Deadlift Set 1 – 3 reps Set 2 – 2 reps Set 3 – 1 rep Set 4 – 3 reps Set 5 – 2 reps Set 6 – 1 rep Rest 3 minutes between sets – Metcon Every minute, on the minute, for 10 minutes: 3 Deadlifts @ 80-85% of today’s heavy single...Read More