30 Minutes and Done! Metcon Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 8 Ea. Leg Reverse Alternating Lunges with Goblet Hold (32/24 kg KB)  Minute 2 – 12 Burpees  Minute 3 – 16 Kettlebell Swings (32/24 kg KB)  Minute 4 – 30-45 Second Front Leaning Rest on Floor ...Read More

A Thanks to Our Members 🙂 Weightlifting Every 90 Seconds, for 15 minutes, (5 sets) of:  Station 1 – Bent Over Barbell Rows 5-8 Reps  Station 2 – Plyometric Push Ups – 5 Reps Metcon For time: 50 Calories of Rowing  40 Ab-Mat Sit Ups 30 Hand Release Push-Ups  20 Dumbbell Thrusters (50/35 lbs)   10...Read More

2 Hang Power Clean + 3 Front Squats  Weightlifting Five sets of: 2 Hang Power Clean + 3 Front Squats  Rest 2-3 Minutes Metcon Three rounds for time of: Row 500 Meters 8 Front Squats  (Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up...Read More

Split Stance Romanian Deadlifts! Weightlifting Five Sets of: Split Stance Romanian Deadlift   6 Reps (Each Leg) Rest 2-3 minutes between sets Metcon Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders  10 Burpees Over the Barbell (lateral) 10 Push Presses (115/95 lbs) OR Accessories  Every minute on the minute, for...Read More

A few burpees over the rower! 🙂 Metcon Complete the following for time: For time: 1000m Row 20 Single Arm Dumbbell Thrusters (50/35lbs) 10 each arm 10 Burpees Over the Rower Immediately followed by… For time: 1000m Row 30 Goblet Loaded Dumbbell Reverse Lunges (50/35lbs) unbroken or 2 sets 15 Burpees Over the Rower Immediately...Read More

Boot Camp! Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead More

Hang Power Cleans! Weightlifting Every 2 minutes, for 12 minutes (6 sets): 2 reps x Hang Power Clean (2 reps must be linked together, no bailing between reps) Metcon For time: 30 Box Jumps (24″/20″) 15 Power Cleans (135/95 lbs) 20 Box Jumps (24″/20″) 10 Power Cleans (135/95 lbs) 10 Box Jumps (24″/20″) 5 Power...Read More

Overhead Squats! Weightlifting Five sets of: Power Snatch + 3 Overhead Squats Rest 2 minutes between sets Metcon Complete four rounds for time of: 15 Burpees Over the Barbell 10 Overhead Squats Rest 1 minute between rounds *For the overhead squats, choose a weight that will challenge you, but that you should still be able...Read More

Who has been practicing double unders?? Metcon Every 6 minutes, for 30 minutes (5 sets) for times: Row 750 Meters 10 Hand Release Push-Ups 20 Goblet Reverse Alternating Lunges (24/16kg KB) 30 Double Unders  Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after...Read More

Who loves Helen?? Weightlifting Every 90 Seconds, for 12 minutes (8 sets): Strict Shoulder Press x 1 rep (sets 1-3 feel free to do 2-3 reps and use as an extension to warm up) Metcon “Helen” Three rounds for time of: 400 Meter Run 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups Zoom Link for On...Read More