Trail run at 6:00pm up in Evergreen, details here! Weightlifting Clean (1.1.1) (Rest 10 seconds between singles – these are FULL cleans) Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 6 Hang Squat Cleans (135/95 lbs)...Read More

Metcon Four sets for max reps of: 2 Minutes of Rowing (for calories) Rest 1 minute 1 Minute of Strict Handstand Push-Ups 1 Minute of Strict Pull-Ups Rest 1 minute 2 Minutes of Double Unders Rest 1 minute  Read More

Weightlifting Five Sets Back Squat (2-4 reps) Rest 2-3 Minutes Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles  Read More

Weightlifting Four Sets: Shoulder Press (4-6 reps @ 2111) Rest 60 Seconds Weighted Strict Pull-Ups (4-6 reps @ 21X0) Rest 60 Seconds Metcon (Time) Three rounds for time of: 500 Meter Row 20 Shoulder to Overhead (115/75 lbs)  Read More

**SUNDAY CLASSES CANCELLED FOR IN-HOUSE COMP** Please come today and support you gym members competing! Competition will run 9:00AM – 2:30PM – There will be heats running all day.    Read More

**SUNDAY CLASSES CANCELLED FOR IN-HOUSE COMP** Please come and support you gym members competing! Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead More

**SUNDAY CLASSES CANCELLED FOR IN-HOUSE COMP** Please come and support you gym members competing! COMPETITION DETAILS CLICK HERE!!! Metcon Baseline (Time) 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups Weightlifting Deadlift (1RM (of possible 3RM) @ 20X0 tempo) * Set 1 – 50% of possible 3-RM x 5 reps * Set...Read More

**SUNDAY CLASSES CANCELLED FOR IN-HOUSE COMP** Please come and support you gym members competing! – Trail Runs are back tonight at 6:00pm at Matthew Winters, details here. – Metcon In teams of two, with only one teammate working at any time, complete three sets for max reps of: 3 Minutes of Shoulder to Overhead (95/65...Read More

Weightlifting Five Sets of: Back Squat (3-5 reps @ 30X1 ) Rest 90 seconds External Rotations (10-12 reps each @ 2110 ) Rest 90 Seconds Metcon (Time) Three rounds for time of: 100 Double Unders 30 Wall Ball Shots (20/14 lbs)  Read More

Weightlifting Six sets of: Bench Press (1RM @ 20X1 tempo) * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep *...Read More