Trail Run at 6pm in Evergreen, details here! – Weightlifting Five sets of: Back Squat (x 2 reps) Rest 2-3 minutes between sets Metcon (Time) Four sets for times of: 20 Wall Ball Shots (20/14 lbs) RX + 10/11ft target 10 Toes to Bar 5 Power Cleans (155/105 lbs) RX + 205/145lbs Rest 2 minutesRead More

Weightlifting Every 2 minutes, for 12 minutes (6 sets): Shoulder Press *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 1 rep *Set 4 – 3 reps *Set 5 – 2 reps *Set 6 – 1 rep Metcon (AMRAP – Reps) Every minute, on the minute, for 12 minutes: Minutes 1-4...Read More

MTB Ride at 6:00pm, details here. – Weightlifting Deadlift (5 x 5-7 Reps) Rest 3 Minutes between sets Metcon (Time) Four Rounds for Time: Run 300m 20 Kettlebell Swings (32/24 kg) 20/15 Push-UpsRead More

Weightlifting Four sets of: Hang Snatch (x 2.2) Rest 10 Seconds between doubles, and 2-3 Minutes between sets Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 6 minutes of: 6 Thrusters (115/75 lbs) 9 Pull-Ups 12 Box Jumps (30″/24″) Accessory Work Three sets of: Hollow Holds x 40-60...Read More

Metcon For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes: 8 KB Deadlift – AHAP 8 Chest-to-Bar Pull-Ups Rest four minutes, then… 8 Burpee Box Jump-Overs (24″/20″) 8 Ring Dips Rest four minutes, then… 8 Slamballs (30/20lb) 8  V-UpsRead More

Weightlifting Three sets of: Dumbbell Walking Lunge (20 Steps) Rest 60 Seconds Single Arm Dumbbell Row (10-12 reps each arm @ 21X0) Rest 60 Seconds, can use KB as well. Metcon (Time) For time: 400 Meter Run 50 Wall Ball Shots RX (30/20lb) 40 Box Jumps or Step-Ups 30 Dumbbell Shoulder to Overhead (50/35#) 20...Read More

Trail run at 6:00pm at North Table, details here! – Weightlifting Every 2 minutes, for 12 minutes (2 sets of each): Muscle-ups (Max reps in 45 sec) (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Alternating Pistols (16-20 reps) (if you’re proficient, add weight with a kettlebell) Metcon Every...Read More

Weightlifting 6 sets of: Clean (1.1) Rest 2-3 Minutes Metcon (Time) Five rounds for time of: 30 Double-Unders 15 Wall Ball Shots (20/14 lbs) 10 Push-UpsRead More

MTB Ride at 6:00pm at Matthew Winters, details can be found here. – Weightlifting Take 15 minutes to build up to today’s 1 rep max Split Jerk (1 RM) Metcon Three rounds for time of: 400 Meter Run 10 Ground to Overhead (135/95 lbs) 20 Chest-to-Bar Pull-UpsRead More

Weightlifting Four sets of: Back Squat (3-5 Reps) Rest 20 Seconds Strict Supinated Grip Pull-Up (Max Reps) Rest 3 Minutes Metcon (Time) Two sets for times of: Row 500 Meters 30 Slamballs 30/20# 15 Toes to Bar Rest 4 minutesRead More