Merry Christmas Eve!! Normal Schedule today at 9 and 10! Yoga at 11! Closed tomorrow for Christmas! Metcon In teams of four, complete five sets for max reps/calories of: 60 seconds of Rowing (for calories) 60 seconds of Kettlebell Swings (32/24 kg) 60 seconds of Burpees Rest 60 seconds Team members rotate through the three...Read More
Normal Schedule Tomorrow for Christmas Eve- 9 and 10 a.m. Closed on Christmas! Enjoy the extra day off Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead More
Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap – Metcon Every minute, on the minute, for 12 minutes: Minute 1 – 8-10 Supine Ring Rows @ 2111 Minute 2 – 45 Second Prone Plank Hold Minute 3 – 45 Second Hollow...Read More
With the Holiday season around the corner a little TBT with coach benny boo boo back in town! Weightlifting Clean and Jerk Take 10 Minutes to find first Heavy 5 Reps of Clean and Jerk to use in METCON – Metcon Every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted: Row...Read More
Weightlifting Every 3 minutes, for 15 minutes (5 sets): Bench Press (4-6 reps @ 20X1) – Metcon Complete as many rounds and reps as possible in 15 minutes of: 5 Strict Pull-Ups 10 Strict Handstand Push-Ups (or L-Seated DB Presses) 20 Air SquatsRead More
Metcon Every 10 minutes, for 40 minutes (4 sets) for times: Run 400 Meters 15 Burpee Box Jump-Overs (24″/20″) 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) Run 400 MetersRead More
Normal Schedule this week with Christmas around the corner! – 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 @...Read More
Metcon In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Front Squats (185/135 lbs – from the ground) 8 Pull-Ups followed immediately by…In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8...Read More
