Weightlifting Three sets of: Back Squat x 4 reps @ 80-85% Rest 2 minutes Metcon Every 8 minutes, for 24 minutes (3 sets) for times: 30/20 Calories of Rowing 20 Farmers Carry Lunges with Kettlebells (32/24 kg) 100 Double UndersRead More

Weightlifting Every 2 minutes, for 16 minutes (8 sets): Hang Clean + Clean Build over the course of the 8 sets, starting around 60% of your 1-RM clean. Metcon Complete as many rounds and reps as possible in 10 minutes of: 20 Box Jumps  15 Toes to Bar 10 Power Cleans (155/105 lbs)Read More

Weightlifting Every 3 minutes, for 18 minutes (6 sets): Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – 3 reps @ 85-90% *Set 5 – 8 reps @ 75-80% *Set 6 – 8 reps @ 75-80% Metcon Five...Read More

Metcon Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 12/8 Calories of Rowing Minute 2 – 8 Burpee Box Jump-Overs (24″/20″) Minute 3 – 12 Chest-to-Bar Pull-Ups Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs) Minute 5 – 8 Strict Handstand Push-UpsRead More

Weightlifting Four sets of: Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 90 seconds Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111 Rest 90 seconds Metcon For time: 21 Deadlifts (205/145 lbs) 500 Meter Row 15...Read More

Metcon “Rabbit’s Delight” Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of...Read More

Bootcamp: 8 and 9AM Super Charged: 10AM Open Gym: 8AM- 1PMRead More

First Friday of The Month= Bring a Friend for Free! Metcon For time: 50/40 Calories of Rowing  40 Deadlifts (225/155 lbs) 50/40 Calories of Rowing Weightlifting Five sets of: Barbell Hip Thrusts x 5 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest...Read More

Weightlifting Three sets of: Dumbbell Shoulder Press x 8 reps @ 2111 Rest 45 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Dumbbell Skull Crushers x 10-12 reps @ 2011 Rest 45 seconds Strict Toes to Bar x 6-8 reps @ 2110 Rest 45 seconds Metcon Five rounds for time of:...Read More

Weightlifting Five sets of: Back Squat x 3 reps @ 85-90% Rest 2 minutes Metcon “Karen” For time: 150 Wall Ball Shots (20/14 lbs) Compare to: 8/1/19Read More