Weightlifting Four Sets of: Weighted Pull-ups (2-3 reps @ 21X0 ) Rest 15-20 seconds Strict Pull-Up (Max Reps @ 20X0) Rest 15-20 seconds L-Sit (30-45 seconds (accumulated)) Rest 2 minutes – Metcon In teams of two, complete four rounds for time of: 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 400 Meter Run (Partition the reps...Read More

Weightlifting Deadlift (15 reps @ 2011) Rest 15-20 seconds Strict Handstand Push-Ups Max Reps in 60 seconds Rest 2 minutes Deadlift (10 reps @ 2011) Rest 15-20 seconds Strict Handstand Push-Ups Max Reps in 60 seconds Rest 2 minutes Deadlift (5 reps @ 2011) Rest 15-20 seconds Strict Handstand Push-Ups Max Reps in 60 seconds...Read More

Metcon Teams of 3: On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 – 10 Hang Power Snatches (75/55) Station 3 – Max Calorie Row Station 4 – Rest 1 Round of “Cindy” – 5 Pull-ups, 10 Push-ups, 15 Air Squats. Score is Total Row Calories. *Modify reps...Read More

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

Weightlifting Take 15 minutes to build to a heavy : Power Clean + Jerk (Push or Split Jerk)  – Metcon Complete as many sets of the following interval until you complete 30 reps: 60 seconds of 135/95 lbs Ground to Overhead Rest 60 secondsRead More

Metcon Against a 5-minute running clock, complete: 500 Meter Row 400 Meter Run Push-Ups x Max Reps (in remaining time) Rest 5 minutes between sets, and complete a total of 4 sets.Read More

– Weightlifting Four Sets: Back Squat (6-8 reps @ 30X1) Rest 90 Seconds Wall Slide (5 reps @ 3030   ) Rest 90 Seconds – Metcon Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Meters of Walking Lunges 30 Double-UndersRead More

– Weightlifting Push Press Set 1 – 5 reps Set 2 – 3 reps Sets 3-6 – 1 rep Rest 2-3 minutes between sets – Metcon Three rounds for time of: 10 Strict Handstand Push-Ups 20 Pull-Ups 400 Meter Run RX+ 5 Bar Muscle upsRead More

– Weightlifting Four sets of: Clean (1.1.1.1 (rest 10 seconds between each single)) Rest 2-3 Minutes – Metcon Three sets for times of: 250 Meter Row 20 Wall Ball Shots (20/14 lbs) 20 Kettlebell Swings (32/24 kg) Rest 3 minutes Wall Balls (RX+ 30/20#)Read More

Metcon  In teams of two, alternating each movement, complete ten rounds for time of: 10 Thrusters (115/75 lbs) 10 Burpee Box Jump or Step-Overs (24″/20″) 500 Meter Row (Partner A performs 10 Thrusters; Partner B performs 10 burpee box jump-overs; Partner A rows 500 meters; Partner B performs 10 Thrusters; etc….)Read More