Gymnastics For 15 minutes, rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents Station 2 – Freestanding Handstand Hold Work OR Weightlifting For 15 minutes, Make up Squats or Shoulder Press from earlier this week – Metcon Three sets, for max reps/calories of: 3 Minutes of...Read More

Weightlifting Every 2 minutes, for 16 minutes (8 sets): Shoulder Press (2-3 reps) Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+ – Metcon Every minute, on the minute, for 21 minutes: Minute 1 – Russian Kettlebell Swings x 15 reps Minute 2 – Push Press x 15 reps (choose...Read More

Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat (New 1 rep Max) Set 1 – 6 reps @ 65% Set 2 – 4 reps @ 75% Set 3 – 2 reps @ 85% Set 4 – 2 reps @ 90% Set 5 – 1 rep @ 95% followed by…Every 3 minutes, for...Read More

We are closed today for New Years Day!! Come in Tuesday ready to start the year off right!Read More

Normal Schedule today, Closed tomorrow for News Years Day – 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 Deadlifts (225/155 lbs) 8 Chest-to-Bar Pull-Ups Rest 4 minutes, and then… 8 minute AMRAP 8 Burpee Box Jump-Overs (24″/20″) 8...Read More

Two three day weekends in a Row… Has me like Woahhhh Boot Camp: 8 & 9 a.m. Super charged Saturdays: 10 a.m. Open Gym: 10 a.m. – NoonRead More

Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat Set 1 – 6 reps @ 65% Set 2 – 4 reps @ 75% Set 3 – 2 reps @ 85% Set 4 – 2 reps @ 90% Set 5 – 1 rep @ 95% followed by…One set of: Back Squat x Max Unbroken...Read More

Gymnastics Metcon (No Measure) 15 Minutes to work on the below Two Skills: Station 1 – Ring Muscle Ups  – 4-8 Reps Station 2 – Handstand Walk Practice – 75 Feet (use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow...Read More

Weightlifting Every 2 minutes, for 18 minutes (3 sets of each): Snatch Grip RDL (6 reps @ 4011) Dumbbell Bench Press (8 reps @ 21X1) Side Plank (45 seconds per side)  – Metcon In teams of three, perform three sets each for time of: Row 500 Meters If you don’t have partners for this, rest...Read More

Weightlifting Take 15 minutes to build to today’s 5-RM Single Arm Dumbell Press Alternate arms as you’re building, always starting with your non-dominant arm. – Metcon Complete as many rounds and reps as possible in 12 minutes of: 12 Power Cleans (135/95 lbs) 12 Push Presses (135/95 lbs) 12 Front-Racked Alternating Reverse Lunges (135/95 lbs)Read More