Weightlifting Weighted Pull-ups (Building to a 1 RM) Set 1 – 3 reps Set 2 – 2 reps Sets 3-6 – 1 rep Rest 2-3 minutes between sets, building to today’s 1-RM – Metcon Three rounds for time of: 400 Meter Run – or 500m Row (weather permitting) 20 Pull-Ups 10 Strict Handstand Push-UpsRead More

Weightlifting Every 90 seconds, for 6 minutes (4 sets): High-Hang Snatch (2 reps @ 50-65% of 1-RM Snatch) Rest 90 seconds then… Every 90 seconds, for 6 minutes (4 sets): Hang Snatch (1 rep @ 65-80% of 1-RM Snatch) Rest 90 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Snatch (1 rep...Read More

Weightlifting Four Sets of: Deadlift (3-5 reps @ 20X1) Rest 20 seconds Handstand Push-ups (Max Reps in 1 Minute) Rest 3 Minutes – In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Wall Balls (20/14) 12 Burpees  Read More

Metcon Complete as many rounds and reps as possible in 3 minutes of: 10 Single-Arm Dumbbell Snatches 10 Box Jump-Overs (or Step-Overs) 10 Push Ups Rest 3 minutes between sets, and complete a total of five sets.Read More

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

Weightlifting Every two minutes, for 20 minutes (10 sets) of: Clean (1.1 (rest 10 seconds between singles)) Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ – Metcon  Complete as many rounds and reps as possible in 10 minutes of: 5 Ground to Overhead (185/135 lbs) 10 Burpees...Read More

Gymnastics For 15 minutes, rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents Station 2 – Freestanding Handstand Hold Work OR Weightlifting For 15 minutes, Make up Squats or Shoulder Press from earlier this week – Metcon Three sets, for max reps/calories of: 3 Minutes of...Read More

Weightlifting Every 2 minutes, for 16 minutes (8 sets): Shoulder Press (2-3 reps) Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+ – Metcon Every minute, on the minute, for 21 minutes: Minute 1 – Russian Kettlebell Swings x 15 reps Minute 2 – Push Press x 15 reps (choose...Read More

Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat (New 1 rep Max) Set 1 – 6 reps @ 65% Set 2 – 4 reps @ 75% Set 3 – 2 reps @ 85% Set 4 – 2 reps @ 90% Set 5 – 1 rep @ 95% followed by…Every 3 minutes, for...Read More

We are closed today for New Years Day!! Come in Tuesday ready to start the year off right!Read More