Metcon Every 8 minutes, for 32 minutes (4 sets) for times:15 Thrusters (95/65 lbs)50 Double-Unders15 Toes to Bar30/25 Calories of Rowing Note times for each set.Read More

Weightlifting Deadlift: *Set 1 – 5 reps *Set 2 – 3 reps *Set 3 – 1 reps *Set 4 – 5 reps – Heavier than first set of 5  *Set 5 – 3 reps– Heavier than first set of 3 *Set 6 – 1 reps– Heavier than first set of 1 (Loading example – 315...Read More

Gymnastics Every 2 minutes, for 16 minutes (4 sets of each): Station 1: Bar or Ring Muscle-Ups x Max Reps in 45 seconds (or Max Reps of Strict Dips) Station 2: Handstand Walk x 10 meters Metcon Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals: Minute 1 –...Read More

Weightlifting Back Squat *Set 1 – 5 reps @ 70-75% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 80-85% *Set 4 – 5 reps @ 75-80% *Set 5 – 3 reps @ 80-85% *Set 6 – 1 rep @ 85-90% Rest 2-3 minutes between sets. Metcon Complete as many rounds...Read More

Weightlifting Five sets of: Push Press x 4 reps Rest 2 minutes Build to today’s heavy 4 reps. Metcon “Helen” Three rounds for time of: 400 Meter Run 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups Compare today’s training results with 6.24.19Read More

Metcon Complete as many rounds and reps as possible in 5 minutes of: 15 Box Jumps (24″/20″) 15 Dumbbell Push Presses (50/35 lbs) Rest 2 minutes, and when the running clock reaches 7:00… Complete as many rounds and reps as possible in 5 minutes of: 5 Devil’s Presses (50/35 lb DBs) 15 Air Squats Rest...Read More

Bootcamp – 8:00AM and 9:00AM Super Charged Saturday – 10:00AM Open Gym 11:00AM to 1:00PMRead More

Metcon Rounds of 15, 12 and 9 reps for time of: 135/95 lb Thrusters Burpees Last time performed 7.12.19 and 2.8.18 Weightlifting Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30 seconds Single-Arm Trap 3 Raises x 8-10 reps @ 2111 Rest 30 secondsRead More

Weightlifting Five sets of: Snatch x 1.1.1 (rest 5 seconds between singles) Rest 2 minutes between sets Metcon In teams of two, partners alternate complete rounds until they have finished 5 sets each of: 5 Overhead Squats* 10 Kettlebell Swings (32/24 kg) 20 Double-Unders *For the overhead squats, choose a weight that will challenge you,...Read More

Metcon Every 10 minutes, for 30 minutes (3 sets) for times: 400m Run 12 Strict Handstand Push-Ups 50 Mountain Climbers  20 Weighted Cossack Squats (24/16 kg) 400 Meter RunRead More