– Weightlifting Four Sets of: Bulgarian Split Squat (16 Reps (total) @ 30X1) Rest 45 seconds then Metcon (Weight) 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm) (go as heavy as possible; after the fifth push press, go directly into the...Read More

– Weightlifting Deadlift Set 1 – 50% x 8 reps Set 2 – 60% x 6 reps Set 3 – 70% x 4 reps Set 4 – 80% x 2 reps Set 5 – 90% x 2 reps Rest 3 minutes between sets – Metcon Complete rounds of 21, 15 and 9 reps for time...Read More

– Weightlifting Every 3 Minutes, for 15 Minutes (5 sets): Shoulder Press (2-3 reps)  – Metcon “Power Hungry” For max calories: 3 Minutes of Rowing/Assault Bike Rest 4 minutes until the running clock reaches 7:00, and then… Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 8 minutes of:...Read More

Building up to some Heavy squats today! – Weightlifting Every 2 Minutes, for 16 Minutes (8 sets): Back Squat Set 1 – 5 reps @ 55% Set 2 – 5 reps @ 65% Set 3 – 3 reps @ 75% Set 4 – 2 reps @ 85% Set 5 – 2 reps @ 90% Set...Read More

Its Rovember, keep getting in those meters! – Weightlifting Every 90 seconds (3 sets): High-Hang Snatch (2 reps @ 50-65%) Then, Every 90 seconds (3 sets): Hang Snatch (1 Rep @ 65-80%) Then, Every 90 seconds (3 sets): Snatch (1 rep @ 80+ %) – Every 6 minutes, for 18 minutes (3 sets), for times:...Read More

Metcon Five Sets: Against a 3 minute running clock, complete as many rounds and reps as possible of: 50 Air Squats 40 Anchored Sit-Ups 30 Push-Ups 20 Pull-Ups Rest 3 minutes between sets, and pick up the next set where you left off.Read More

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

Alex warming up his Deadlift. – Weightlifting Deadlift Set 1 – 50% x 8 reps Set 2 – 60% x 6 reps Set 3 – 70% x 4 reps Set 4 – 75% x 2 reps Set 5 – 85% x 2 repsRest 3 Minutes between sets – Metcon Five rounds for time of: 24...Read More

Time to get out and enjoy this weather! – Weightlifting Five Sets of: Unsupported Seated Strict Press (3-4 reps) Rest 2-3 minutes between sets – Metcon Complete as many rounds and reps as possible in 16 minutes of: Run 400 Meters 20 Push Presses (95/65 lbs) 10 Pull-UpsRead More

Its time to squat!! – Weightlifting Every two minutes, for 10 Minutes (5 sets): Back Squat Set 1 – 5 reps @ 45-55% Set 2 – 5 reps @ 55-65% Set 3 – 3 reps @ 65-75% Set 4 – 2 reps @ 75-85% Set 5 – 2 reps @ 80-90% Immediately followed by… Every...Read More