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

Weightlifting Four sets of: Push Press (4-6 reps @ 11X1) Rest 90 seconds Dumbbell Walking Lunge (20 steps) Rest 90 seconds – Metcon For time: Run 400 Meters 30 Toes to Bar Run 800 Meters 30 Toes to Bar Run 400 MetersRead More

Weightlifting Five sets of: Back Squat (3-5 reps @ 30X1) Rest 60 seconds Single Arm Dumbbell Row (8-10 reps @ 2020) Rest 60 seconds – Metcon Complete as many rounds and reps as possible in 10 minutes of: 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Push Press (You must perform 5 burpees...Read More

Metcon Complete as many rounds and reps as possible in 8 minutes of: Row 250 Meters 5 Strict Handstand Push-Ups 10 Thrusters (95/65 lbs) Rest 8 minutes, and then… Metcon  Complete as many rounds and reps as possible in 8 minutes of: 40 Double-Unders 20/15 Hand-Release Push-Ups 10 Pull-Ups Rest 8 minutes, and then… Metcon ...Read More

Weightlifting Four Sets of: Weighted Pull-ups (2-3 reps @ 21X0 ) Rest 15-20 seconds Strict Pull-Up (Max Reps @ 20X0) Rest 15-20 seconds L-Sit (30-45 seconds (accumulated)) Rest 2 minutes – Metcon In teams of two, complete four rounds for time of: 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 400 Meter Run (Partition the reps...Read More

Weightlifting Deadlift (15 reps @ 2011) Rest 15-20 seconds Strict Handstand Push-Ups Max Reps in 60 seconds Rest 2 minutes Deadlift (10 reps @ 2011) Rest 15-20 seconds Strict Handstand Push-Ups Max Reps in 60 seconds Rest 2 minutes Deadlift (5 reps @ 2011) Rest 15-20 seconds Strict Handstand Push-Ups Max Reps in 60 seconds...Read More

Metcon Teams of 3: On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 – 10 Hang Power Snatches (75/55) Station 3 – Max Calorie Row Station 4 – Rest 1 Round of “Cindy” – 5 Pull-ups, 10 Push-ups, 15 Air Squats. Score is Total Row Calories. *Modify reps...Read More

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

Weightlifting Take 15 minutes to build to a heavy : Power Clean + Jerk (Push or Split Jerk)  – Metcon Complete as many sets of the following interval until you complete 30 reps: 60 seconds of 135/95 lbs Ground to Overhead Rest 60 secondsRead More

Metcon Against a 5-minute running clock, complete: 500 Meter Row 400 Meter Run Push-Ups x Max Reps (in remaining time) Rest 5 minutes between sets, and complete a total of 4 sets.Read More