Metcon Complete as many rounds and reps as possible in 30 minutes of:400 Meter Run10 Pull-Ups20 Alternating Reverse Lunges with Farmer’s Carry (24/16 kg KBs)40 Air Squats Trail Run Tuesday Elk Meadow Loop tomorrow! Meet here at 6pm.Read More
Weightlifting For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you buildinto heavy loading for your full cleans from the floor.Every 90 seconds, for 6 minutes (4 sets of each): High-Hang Snatch (2 reps @ 50-65%) Hang Snatch (1 rep @...Read More
Yoga Cancelled Today – Sorry for the inconvenience! Metcon In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:1000 Meter Row100 Kettlebell Deadlifts100 Meter Kettlebell Farmer’s Carry100 Kettlebell Walking Lunges100 Kettlebell Push Presses(Female RX 16kg – Male RX –...Read More
It’s First Friday! Bring in your friends and family to WOD with you! Metcon Every 2 minutes, for 30 minutes (3 sets of each):Station 1 – 400/300 Meter RowStation 2 –Plank Hold – 60-90 SecondsStation 3 – 300 Meter RunStation 4 – 30 V-upsStation 5 – 10 Renegade Rows (50/35 lbs)(Push-Up, Row Left,...Read More
Weightlifting Three sets of: Pause Deadlift (6) Pause 1″ off the floor for a count of 2 (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of1-RM and build by feel)Rest 2-3 minutes between sets Metcon Two rounds for...Read More
1 more day to sign up for the In house comp! Don’t miss out on one of the funnest events at the gym! Weightlifting For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you buildinto heavy loading for your full cleans from the floor.Every...Read More
2 Days to sign up for the In-House Comp – If you haven’t talked to a coach about it yet, the time is now! Weightlifting Push Press (1) Take 20 minutes to build to today’s heavy Push Press Metcon Complete as many rounds and reps as possible in 12 minutes of:6 Burpees8 Dumbbell Push...Read More
3 Days to sign up for the In-House Comp – Don’t miss out on the sweet shirts that come with sign up 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...Read More
5 Days to sign up for the In-House Comp! Weightlifting Every 90 seconds, for 24 minutes (4 sets): Single-Leg Box Step Downs (6 each leg @ 2111) Hanging Med-Ball Hamstring Curls (12 reps @ 2111) Barbell or Ab-Wheel Roll-Outs (10 reps @ 3010) Supinated-Grip Bent-Over Barbell Row (8 reps @ 2111) Metcon For max...Read More
