– Weightlifting Every 2 Minutes, for 20 Minutes (10 sets): Clean and Jerk Build over the course of the 10 sets to something heavy. This should be a full Squat clean and split jerk. – Metcon For time: Run 800 Meters 30 Ground to Overhead (135/95 lbs) Run 800 MetersRead 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 @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90%followed by… One set of: Back Squat x Max Unbroken...Read More

Metcon In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible in 10 minutes of: 10 Push Press (115/75 lbs) 5 Burpees Over the Barbell Rest 5 minutes, and then, As many rounds and reps as possible in 10 minutes...Read More

Boot Camp: 8 & 9 a.m. 10am Weightlifting has be canceled due to lack of attendance. Supercharged Saturday: 10 a.m. **NEW TIME** Open Gym: 10 a.m. – Noon What is Super Charged Saturday? Athlete’s choose one workout (from three posted options) to complete. Sometimes the whole class will decided on one option, other times we’ll...Read More

Weightlifting Bulgarian Split Squat (8 reps (each side) @ 20X1) – CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleansM: 50-lb. dumbbells F: 35-lb. dumbbells* alternating between toes-to-bars...Read More

Gymnastics 15 Minutes to work on the below Two Skills: Station 1 – Rope Climb Skill Practice (if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs) Station 2 – Handstand Walk Practice (use this time to accumulate time inverted and perfect your ability to...Read More

Christina with that solid Kettlebell lockout! – Weightlifting Deadlift Set 1 – 55% x 8 reps Set 2 – 65% x 6 reps Set 3 – 75% x 4 reps Set 4 – 85% x 2 reps Set 5 – 92% x 1 rep Set 6 – 98% x 1 rep Rest 3 minutes between...Read More

Weightlifting For the following 16 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading. Every 60 seconds for 6 minutes (6 sets): High-Hang Snatch (2 reps @ 50-70% of 1 RM) Rest 60 seconds, and then… Every 90 seconds, for 9 minutes (6...Read More

Squats and Wall Balls to work off that Thanksgiving Dinner! – 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 @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep...Read More

Sunday Funday from Coach Danny – Metcon Four sets for max reps of: 60 seconds of Rowing (for calories) Rest 60 seconds (while your partner rows if you have a teammate) 60 seconds of Jumping Squats (75/55 lbs) Rest 60 seconds 60 seconds of Strict Pull-Ups (any grip) Rest 60 seconds 60 seconds of Push-Ups...Read More