Weightlifting Four Sets of: 2 Hang Snatch + 1 Overhead Squat Rest 20 seconds High Box Jumps (1.1.1.1.1(rest 5 seconds between jumps) ) Rest 2 minutes – Metcon Three rounds for time of: 400 Meter Run 15 Overhead Squats (135/95 lbs)  Read More

Weightlifting Eight Sets of: Back Squat ( 2-3 reps @ 30X1) Rest 2 minutes (These sets should all be heavy. Use rest time to stretch and mobilize your upper body.) – Metcon  In teams of two, alternating movements, complete as many rounds and reps as possible in 10 minutes of: 4 Sandbag Thrusters (65/40 lbs)...Read More

Weightlifting Four sets of: Strict Press (3-5 reps) Rest 90 seconds L-Sit Tuck to Extension (7-10 reps @ 1212) Rest 90 seconds – Metcon Complete rounds of 21, 15, and 9 reps of: Strict Handstand Push-Ups Push Press (135/95 lbs) Push-Ups  Read More

Weightlifting Deadlift Set 1 – 3 reps Set 2 – 2 reps Set 3 – 1 rep Set 4 – 3 reps Set 5 – 2 reps Set 6 – 1 rep Rest 3 minutes between sets – Metcon Every minute, on the minute, for 10 minutes: 3 Deadlifts @ 80-85% of today’s heavy single...Read More

Metcon In teams of two, complete: 100 Pull-Ups 400 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100 Wall Ball shots 400 Meter Farmer’s Carry 100 Burpee Box Jump-Overs (24″/20″) 400 Meter Farmer’s Carry  Read More

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead More

CrossFit Games Open – MAKE UP TIMES: Tomorrow during CrossFit classes we will be doing 18.3. If you cannot make it to class you can make this u on Saturday during open gym 10-12PM (please supply your own judge) and Monday at anytime the gym is open (please supply your own judge). Crossfit Games Open...Read More

  Weightlifting Four Sets: Power Clean (1.1.1.1 (rest 10 seconds between singles)) Rest 1 Minute Weighted Pull-ups (2-3 reps @ 21X0) Rest 1 Minute Metcon Complete as many rounds and reps as possible in 10 minutes of: 5 Power Cleans (135/95 lbs)RX+ (185/135#) 10 Strict Handstand Push-Ups  Read More

Weightlifting Four Sets: Push Press (3-5 reps @ 20X1) Rest 90 Seconds Strict Toes to Bar (6-10 reps @ 2110) Rest 90 Seconds Metcon Complete as many rounds and reps as possible in 6 minutes of: 12 Pull-Ups 12 Thrusters (95/65 lbs) 30 Double-Unders  Read More

  Weightlifting Five sets of: Deadlift (4-6 reps @ 21X1) Rest 20 seconds Ring Push-Ups (max reps @ 1111) (terminate the set once you’re no longer able to maintain the prescribed tempo) Rest 2 minutes Metcon Five rounds for time of: Run 400 Meters 20 Wall Ball Shots (20/14#)  Read More