Weightlifting Every 2 minutes, for 12 minutes (6 sets) of: Front Squat (3) *Sets 1-2 – 75-80% *Sets 3-4 – 80-85% *Sets 5-6 – 85% or more Metcon Complete as many rounds and reps as possible in 12 minutes of: 20 Kettlebell Swings (24/16 kg) 30 Air Squats 40 Double-UndersRead More
Metcon “Get A Grip” Teams of two must complete 100 repetitions of the following dumbbell complex: 1 Deadlift 1 Hang Squat Clean 1 Front Squat 1 Push Press(40/25lbs) The Dumbbells (40 lbs for men, 25 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the Dumbbells off...Read More
OPEN WORKOUT 19.4 Metcon 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period OR – Complete normal class programming (see below) Weightlifting Every 90 seconds, for 18 minutes (3 sets of...Read More
CLOSED – FOR THE MORNING CLASSES We will remain closed through the morning of 3/14/19.Noon class will resume as normal through the rest of the night. Weightlifting Building over the course of 20 minutes, for 10 sets: Hang Clean + Clean (1) Athlete will execute one clean from the hang position, and then one...Read More
WE ARE CLOSING! Noon class – Run as normal 1pm-3:30pm OPEN GYM Cancelled 3:30/4:30/5:30/6:30 CF CLASSES Cancelled Barbell Club- Cancelled Weightlifting Every 2:30 minutes, for 12:30 minutes (5 sets) of: Back Squat (Max reps)*Sets 1-4 – 2 reps @ 88-94% *Set 5 – Max Reps @ 90% Metcon Three rounds for time of: 10 Chest-to-Bar...Read More
Weightlifting Six sets of: Push Press (2-3)Rest 2 minutes Build to today’s heavy 2-3 reps Metcon Against a 3-minute running clock, complete as many reps as possible of: 250 Meter Run 50 Double-Unders Max Reps of Push Press (115/75 lbs) Rest 3 minutes between sets, and complete a total of three sets.Read More
Metcon “Fran Sandwich” For time: 800 Meter Run immediately followed by… Rounds of 21, 15 and 9 reps of: Thrusters (95/65 lbs) Pull-Ups immediately followed by… 800 Meter Run Weightlifting Two sets of: Bulgarian Split Squat (20 @ 1010)Read More
Metcon Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Russian Kettlebell Swings (32/24 kg) 15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9...Read More
CrossFit Open Workout 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box – male (RX and scaled) 35-lb. dumbbell, 20-in. box – female (RX and scaled) Time cap: 10 minutes OR – Normal Class programming Weightlifting Three sets of: Single Arm Press...Read More
