Metcon Every 10 minutes, for 40 minutes (4 sets) for times: 400 Meter Run 20 Walking Lunges with Farmer’s Carry (heavy) 10 Strict Pull-Ups 400 Meter Run Mountain Bike Ride Three Sisters!!  Meet HERE at 6:00pm and we will do about an 8-10 mile ride. If you want to do it text Greg (720-312-6987) so...Read More

  Weightlifting Every 3 minutes, for 15 minutes (5 sets): Back Squat (3 reps @ 32X1) Try to build to today’s heavy triple by the last set…but maintain the tempo prescription and good mechanics.   Metcon In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:15 Wall Ball Shots...Read More

Weightlifting Bench Press (1) Take 20 minutes to build to today’s 1-RM Bench Press   Metcon Complete as many rounds and reps as possible in 10 minutes of:5 Strict Handstand Push-Ups10 Ring Dips15 Hand Release Push-Ups100m Sprint Trail Run – Canceled due to weather and/or muddy trailsRead More

A. Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 6 reps @ 75% *Set 4 – 8 reps @ 80% *Set 5 – 6 reps @ 85% *Set 6 – 4 reps @ 95% Rest 2-3 minutes between sets. B. For time: 1200m...Read More

NO YOGA ON SUNDAY!!   Metcon In teams of three, complete three rounds each of:350 Meter Row(rest station)20 Dumbbell Hang Cleans (50/35 lbs)(rest station)20 Pull-Ups(rest station)   Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B...Read More

  Metcon Every 5 minutes, for 30 minutes (6 sets) for times:10 Strict Pull-Ups15 Toes to Bar20 Hand Release Push-Ups25 Wall Ball Shots (20/14 lbs)   Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistencyacross the six sets, and lower total times –...Read More

  Metcon In teams of two, alternating full rounds, complete five rounds each of:10 Power Cleans (115/75 lbs)15 Shoulder to Overhead (115/75 lbs)20 Alternating Reverse Lunges (115/75 lbs)   Gymnastics Every 90 seconds, for 12 minutes (2 sets of each):Station 1 – 60 seconds of Reverse Snow AngelsStation 2 – 60 seconds of Side-Plank Hold...Read More

    Weightlifting Every minute on the minute (EMOM) for 12 minutes (4 sets):   Interval 1: Wall-Facing Handstand Marching (12) Interval 2: Dumbbell Bent Row (8 reps @20×1) Interval 3: HS Lunge + Tabletop + Hand Plant + Scissor Kick (2 per leg )   Metcon Four sets for max reps, each against a...Read More

    Weightlifting Every 3 minutes, for 15 minutes (5 sets): Back Squat (2) Goal is to make all five sets heavy. Your goal will be to establish a new 2-RM PR by the final set.   Metcon Three rounds for time of:60 Double-Unders15 Thrusters (95/65 lbs)10 Burpee Box Jump-Overs (24″/20″)   Trail Run We...Read More

    Weightlifting Every 2 minutes, for 3 sets, for 3 sets, for 4 sets: High-Hang Snatch (1 rep @ 55-65%) Hang Snatch (1 rep @ 65-75%) 2″ Below Knee Snatch (1 rep @ 75-85%)   Metcon For time:800m Run30 Toes to Bar20 Snatches (135/95 lbs)Read More