Front Squats! Weightlifting Five sets of: Front Squat x 3 reps @ 85% Rest 15 seconds Front Squat x 5 reps @ 75% Rest 2-3 minutes Metcon “CrossFit Games Open Event 20.2” Complete as many rounds and reps as possible in 20 minutes of: 4 Dumbbell Thrusters (50/35 lbs) 6 Toes-to-Bar 24 Double-Unders Zoom Link...Read More

Who loves Dumbbell Snatches?? Metcon Four rounds for time of: Run 800 Meters 20 Dumbbell Snatches (50/35lb) 10 Dumbbell Box Step-Overs (50/35lb to 24″/20″) 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. ...Read More

Strict Press! Weightlifting Every 2 minutes, for 20 minutes (10 sets): Strict Press x 2 reps Metcon Complete as many rounds and reps as possible in 15 minutes of: 20 Calorie Row 15 Push Presses (95/65 lbs) 10 Pull-Ups Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password:...Read More

Split Squats! Weightlifting Five sets of: Barbell Bulgarian Split Squat x 8 reps each leg @ 30X1 Rest 2-3 Minutes Metcon For time: 75 Air Squats 50 Kettlebell Swings (24/16 kg) 50 Single Arm Front-Racked Kettlebell Lunges ((24/16 kg) switch arms as you wish; 25 Ea. Arm) 50 Kettlebell Swings 75 Air Squats Zoom Link...Read More

Power Snatches! Weightlifting Every 2 minutes, for 16 minutes (8 sets): Power Snatch from 2″ Above the Knee x 2 rep *Use this to prepare for the workout, not find a 2RM Metcon Every 4 minutes, for 16 minutes (4 sets) for load: Run 400 Meters 4 Power Snatches You may only take 4 attempts...Read More

Partner WOD! Metcon In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Kettlebell Swings (24/16 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will...Read More

How many Boot Camp classes have you been to?? 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

Deadlifts! Weightlifting Six sets of: Deadlift x 3 reps @ 20X1 Metcon Four rounds for time of: 15 Deadlifts 95/65 lbs 10 Bar-Facing Burpees 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. ...Read More

Bench Press! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Bench Press x 2 rep @ 20X0 Metcon Complete rounds of 21, 15 and 9 reps for time of: Strict Handstand Push-Ups or Seated Dumbbell Press Push-Ups Run 400m between rounds  *(only after the round of 21 and 15 will you run, not...Read More

Who else feels like this?? Weightlifting Every 2 minutes, for 14 minutes (7 sets) of: Power Clean x 1.1.1 (rest 4-5 seconds between singles) Metcon Complete as many rounds and reps as possible in 15 minutes of: 5 Power Cleans (95/65 lbs) 10 Alternating Reverse Lunges (95/65 lbs) 15 V-Ups Zoom Link for On Demand...Read More