Weightlifting Deadlift *Set 1 – 65% x 6 reps *Set 2 – 75% x 4 reps *Set 3 – 85% x 2 reps *Set 4 – 90% x 1 rep *Set 5 – 95% x 1 rep *Set 6 – 100% x 1 rep Rest 3 Minutes between sets – Metcon Three rounds for time...Read More

Metcon In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 7 Thrusters (155/105 lbs) 21 Double-Unders Rest until the running clock reaches 20:00, and then…In teams of two, alternating complete rounds, complete as many rounds and reps as possible in...Read More

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

Weightlifting Every 90 seconds, for 12 minutes (8 sets): Snatch Lift Off + Snatch (1 Complex Building over 8 sets) A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees. After your...Read More

Weightlifting Every minute, on the minute, for 10 minutes: Shoulder Press (2 reps (Build over your 10 sets)) Immediately followed by… Every Minute, on the minute for 10 minutes: Push Press (1 rep (Build over the 10 sets))  – Metcon Complete as many rounds and reps as possible in 8 minutes of: 40 Double-Unders 10...Read More

Metcon (6 Rounds for time) Every 5 minutes, for 30 minutes (6 sets) for times: Row 500 Meters 12 Toes to Bar 14 Ball Slams 16 Push-Ups Please note times for each of the six sets. – Metcon Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – 60 seconds of Reverse...Read More

– Weightlifting Every 2 Minutes, for 20 Minutes (10 sets): Clean and Jerk Build over the course of the 10 sets to something heavy. This should be a full Squat clean and split jerk. – Metcon For time: Run 800 Meters 30 Ground to Overhead (135/95 lbs) Run 800 MetersRead More

Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90%followed by… One set of: Back Squat x Max Unbroken...Read More

Metcon In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible in 10 minutes of: 10 Push Press (115/75 lbs) 5 Burpees Over the Barbell Rest 5 minutes, and then, As many rounds and reps as possible in 10 minutes...Read More

Boot Camp: 8 & 9 a.m. 10am Weightlifting has be canceled due to lack of attendance. Supercharged Saturday: 10 a.m. **NEW TIME** Open Gym: 10 a.m. – Noon What is Super Charged Saturday? Athlete’s choose one workout (from three posted options) to complete. Sometimes the whole class will decided on one option, other times we’ll...Read More