Metcon In teams of three, complete the following for time:1200 Meter Relay Run120 Double-Unders90 Medicine Ball Squat Cleans (20/14 lbs)60 Box Step-Overs with Dumbbells (50/35 lbs – each hand)1200 Meter Relay Run120 Double-Unders90 Medicine Ball Squat Cleans60 Box Step-Overs with Dumbbells1200 Meter Relay RunRead More
FIRST FRIDAY! Everyone and anyone can come in for free so bring in your friends and family! Weightlifting Every 2 minutes, for 16 minutes (8 sets): Front Squat (3) 3 rep @ 80-85% or more of 1-RM Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-upsRead More
Weightlifting Every 90 seconds, for 12 minutes (8 sets) of: Bench Press (2) 2 reps @ 80% Metcon Four rounds for time of:400 Meter Run10 Single-Arm Dumbbell Push Press (left side – 50/35 lbs)10 Single-Arm Dumbbell Push Press (right side – 50/35 lbs)15 Ring Dips MTB RIDE Riding Apex tonight at 6pm...Read More
Weightlifting Every two minutes, for 20 minutes (10 sets): Hang Power Clean + Power Clean (1) Build to today’s heavy complex. Metcon Every minute, on the minute, for 12 minutes (4 sets) of:Minute 1 – 50 Double-UndersMinute 2 – 12 Toes to BarMinute...Read More
FREE YOGA ON SUNDAYS! Don’t forget to give your body some love! We have a new instructor – Katie Pate! For those of you who do not know her, she’s a badass first off but also a long time member who has made her way back to us! Come check out her class! Metcon...Read More
Metcon “Baseline” 500m Row40 Air Squats30 Sit-Ups20 Hand-Release Push-Ups10 Pull-Ups WeightliftingEvery 2 minutes for 16 minutes (4 sets each): Station 1 – Landmine Rows – each arm (6-8 Reps) at 2111 Station 2- Hollow Body Hold or Hollow Rocks – Accumulated 45 – 60 seconds Read More
Weightlifting Every 3 minutes, for 12 minutes (4 sets): Back Squat (4) Goal is to make all four sets heavy. The first set should be achievable; by the second set the 4th rep should be a grind; in set 3 your chances of making the 4th rep should be 50/50, and the fourth set will...Read More
