– Weightlifting Four Sets: Back Squat (6-8 reps @ 30X1) Rest 90 Seconds Wall Slide (5 reps @ 3030   ) Rest 90 Seconds – Metcon Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Meters of Walking Lunges 30 Double-UndersRead More

– Weightlifting Push Press Set 1 – 5 reps Set 2 – 3 reps Sets 3-6 – 1 rep Rest 2-3 minutes between sets – Metcon Three rounds for time of: 10 Strict Handstand Push-Ups 20 Pull-Ups 400 Meter Run RX+ 5 Bar Muscle upsRead More

– Weightlifting Four sets of: Clean (1.1.1.1 (rest 10 seconds between each single)) Rest 2-3 Minutes – Metcon Three sets for times of: 250 Meter Row 20 Wall Ball Shots (20/14 lbs) 20 Kettlebell Swings (32/24 kg) Rest 3 minutes Wall Balls (RX+ 30/20#)Read More

Metcon  In teams of two, alternating each movement, complete ten rounds for time of: 10 Thrusters (115/75 lbs) 10 Burpee Box Jump or Step-Overs (24″/20″) 500 Meter Row (Partner A performs 10 Thrusters; Partner B performs 10 burpee box jump-overs; Partner A rows 500 meters; Partner B performs 10 Thrusters; etc….)Read More

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

These two are happy its friday… and Bench press day Weightlifting Three sets of: Bench Press (6-8 reps @ 20X1) Rest 60 seconds Strict Pull-Up (Max Reps) OR Pull-Ups x 3-5 reps @ 51X1 Rest 60 seconds – Metcon For time: 50/30 Push-Ups 400 Meter Run 30 Heavy Kettlebell Swings 400 Meter Run 50/30 Push-Ups...Read More

Lots of snatching today! Weightlifting Snatch (Take 15 minutes to build to todays 1-RM)  – Metcon Every minute, on the minute, for 20 minutes: Even minutes – Row Sprint x 30 seconds Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1-RMRead More

Weightlifting Four Sets of: Front-Racked Alternating Reverse Lunges (8-10 reps each leg @ 20X1) Rest 60 seconds Handstand Push-ups (Max Effort) Or L Seated Dumbell Press x 10 reps Rest 60 seconds – Metcon Four rounds for time of: 10 Toes to Bar 20 Wall Ball Shots (20/14lb) 40 Double-UndersRead More

Weightlifting Four Sets: Deadlift (3-5 reps @ 30X1) Rest 20 seconds Tall Box Jumps (10 reps) Rest 3 Minutes – Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Power Cleans (155/105 lbs) 10 Chest-to-Bar Pull-Ups (RX+ 3 Rope Climbs) 10 BurpeesRead More

If you havent yet, please sign a new waiver! Weightlifting Four sets of: Shoulder Press (4-6 reps @ 20X1) Rest 90 seconds Hollow Body Hold (Can rock as well) Rest 90 seconds – Metcon In teams of three, complete four rounds each for time of: 250/200 Meter Row Sprint 10 Push Presses (155/105 lbs)Read More