6 Days to sign up for the In-House Comp – *hoping to get a brewery to supply a pony keg* Gymnastics Five sets for max reps of: Strict Handstand Push-Up (45 seconds max reps ) Rest 45 seconds Double-Unders (45 seconds max reps ) Rest 45 seconds   Metcon Complete as many rounds and reps...Read More

7 Days to sign up for the In-House Comp – we have some pretty sweet prizes!     Metcon Every 10 minutes, for 40 minutes (4 sets) for times:500 Meter Row30 Kettlebell Swings (32/24 kg)20 Pull-Ups400 Meter Run   Please note times for each of your four sets, and then total those times for your...Read More

8 Days to sign up for the In-House Comp – whose ready for the new Farmers bars to be used in the Floater?    Weightlifting Every 3 minutes, for 18 minutes (6 sets) of: Back Squat (10) *Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @...Read More

9 Days to sign up for for the In-House Comp – There are 2 divisions – Everyone can compete! Weightlifting Every 2:30, for 15 minutes (6 sets) of: 3-Position Snatch (1) Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.   Metcon For time:40/30 Calories of Rowing30 Power Snatches...Read More

  JOIN US FOR YOGA AT 11AM!    Metcon In teams of two, complete as many rounds and reps as possible in 30 minutes of:5 Strict Pull-Ups (Partner A)10 Push-Ups (Partner A)15 Air Squats (Partner A)5 Strict Pull-Ups (Partner B)10 Push-Ups (Partner B)15 Air Squats (Partner B)5 Strict Pull-Ups (Partner A)10 Push-Ups (Partner A)15 Air...Read More

  Metcon For time:50 Kettlebell Swings (24/16 kg)40 Dumbbell Alternating Lunges with Farmer’s Carry (50/35lbs DBs)30 Burpees20 Dumbbell Thrusters (50/35lbs DBs)10 Bar Muscle-Ups20 Dumbbell Thrusters30 Burpees40 Dumbbell alternating Lunges with Farmer’s Carry50 Kettlebell SwingsRead More

  Gymnastics Autonomous Skill Work   Take 15 minutes to work on multiple skills from the below list. All progressions andmodifications will be acceptable to work on during this time.– Pistols– L Sit/Hollow Holds– Handstand walking and Holds– Handstand Pushups– Muscle ups (bar or ring) – and all progressions– Pull ups– Toes To Bar– Rope Climbs–...Read More

  Weightlifting Every 2 minutes, for 14 minutes (7 sets): Front Squat (Max reps ) *Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 3 reps @ 85%*Set 7 – Max...Read More

Weightlifting Complete 1 complex, Every 2:30 minutes, for 20 minutes (8 sets) of: 2 Clean Lift-Offs + 1 Power Clean (1)   Metcon Five rounds for time of:20 Kettlebell Swings (24/16 kg)15 Box Jump-Overs (24″/20″) Trail Run Tuesday Matthew Winters today! We can modify the distance as necessary  Meet here at 6pm.Read More

    Weightlifting Three sets for max reps of: Shoulder Press (Unbroken @ 80% of BW) Rest 15 seconds Strict Pull-Up (Unbroken ) Rest 3 minutes   Metcon For time:10 Wall Ball Shots (20/14 lbs) RX+ 30/20#1 Ring Dip9 Wall Ball Shots2 Ring Dips8 Wall Ball Shots3 Ring Dips…1 Wall Ball Shot10 Ring Dips  Read More