Christmas Eve Hours: 5:00AM-Noon (Nothing after 1pm) Christmas Day- Closed Metcon Every 8 minutes, for 40 minutes (5 sets), for times: 30/20 Calories of Rowing 15 Sit-Ups 15 Dumbbell Front Squats (50/35 lbs) 100 Double UndersRead More
Christmas Eve Hours: Normal Classes 5:00AM- Noon (Nothing after 1) Christmas Day- Closed Yoga Is Cancelled for the Rest of December Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: Bench Press Set 1 – 5 reps @ 70-75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set...Read More
Metcon In teams of two, complete for time: 2000 Meter Row* Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like, as long as no rowing occurs unless the partner is in a static hold. When...Read More
Weightlifting Four sets of: Deadlift x 3-5 reps @ 20X1 Metcon “CrossFit Games Open Event 19.5” Complete rounds of 33, 27, 21, 15 and 9 reps for time of: Thrusters (95/65 lbs) Chest-to-Bar Pull-Ups Time Cap: 20:00Read More
Metcon Every 3 minutes, for 24 minutes (8 sets) for max load: 400 Meter Run 3 Ring Muscle-Ups or 6 Ring Dips 3 Power Cleans Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as...Read More
Weightlifting Every 90 Seconds, for 15 minutes (5 sets) of: Station 1 – Dumbbell Single Arm Shoulder Press x 8 reps Station 2 – Dumbbell Floor Press x 8 reps Metcon Five rounds for time of: 40 Double-Unders 10 Dumbbell Push Presses (50/35 lbs) 10 Toes to BarRead More
Metcon Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 30/20 Calories of Rowing Station 2 – 40 Wall Ball Shots (20/14 lbs) Station 3 – 30 Alternating Dumbbell Snatches (50/35 lbs) Station 4 – 20 Burpee Box Jump-Overs (24″/20″) Station 5 – 40 Seconds of Side Plank (each side) Please...Read More
