Weightlifting Bulgarian Split Squat (8 reps (each side) @ 20X1) – CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleansM: 50-lb. dumbbells F: 35-lb. dumbbells* alternating between toes-to-bars...Read More

Gymnastics 15 Minutes to work on the below Two Skills: Station 1 – Rope Climb Skill Practice (if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs) Station 2 – Handstand Walk Practice (use this time to accumulate time inverted and perfect your ability to...Read More

Christina with that solid Kettlebell lockout! – Weightlifting Deadlift Set 1 – 55% x 8 reps Set 2 – 65% x 6 reps Set 3 – 75% x 4 reps Set 4 – 85% x 2 reps Set 5 – 92% x 1 rep Set 6 – 98% x 1 rep Rest 3 minutes between...Read More

Weightlifting For the following 16 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading. Every 60 seconds for 6 minutes (6 sets): High-Hang Snatch (2 reps @ 50-70% of 1 RM) Rest 60 seconds, and then… Every 90 seconds, for 9 minutes (6...Read More

Squats and Wall Balls to work off that Thanksgiving Dinner! – 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...Read More

Sunday Funday from Coach Danny – Metcon Four sets for max reps of: 60 seconds of Rowing (for calories) Rest 60 seconds (while your partner rows if you have a teammate) 60 seconds of Jumping Squats (75/55 lbs) Rest 60 seconds 60 seconds of Strict Pull-Ups (any grip) Rest 60 seconds 60 seconds of Push-Ups...Read More

Happy Saturday From Matt! Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Supercharged Saturday: 11 a.m. Open Gym: 10 a.m. – NoonRead More

Noon and Afternoon Classes Only! Weightlifting Every 2 minutes, for 16 minutes (8 sets): 1 Clean Lift-Off + Clean (1 complex) A Clean Lift-Off is the first portion of the clean, 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 each...Read More

Its Thanksgiving! Smile and be thankful! ONLY 8 & 9 a.m. Classes!! Metcon 30 minute AMRAP – “30 Reps of Thankfulness” 1 Mile – Buy In Run T –Thrusters – Plate H –Hollow Body holds A -Ab Sit-ups N – (k)Nee to elbow  (AKA fast mtn climbers) K – KB Swings S –Squats – Air...Read More

Reminder! This weeks Schedule: Thursday: 8 & 9 a.m.Thanksgiving workout Friday: Noon and 3:30-6:30 – Weightlifting Four Sets of: Single Arm Dumbell Press (8-10 reps) Rest 2 Minutes between sets – Metcon Against a 3-minute running clock: Row 500 Meters Dumbbell Bench Press x Max Reps  (50/35#) Rest 3 minutes, and perform a total of...Read More