Weightlifting Every 2 minutes, for 20 minutes (10 sets): 2 Clean Lift-Offs + Power Clean A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset...Read More

– Weightlifting Every minute, on the minute, for 8 minutes: Shoulder Press (1 rep) Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95 Then rest two minutes before starting… Every 2 minutes, for 6 minutes (3 sets) of: Strict Shoulder Press x 1 rep – Metcon Complete as many rounds and...Read More

One of the best halloween classes we had!! – Weightlifting Every two minutes, for 12 minutes (6 sets): Back Squat Set 1 – 5 reps @ 55% Set 2 – 5 reps @ 65% Set 3 – 3 reps @ 75% Set 4 – 2 reps @ 85% Set 5 – 2 reps @ 90%...Read More

Metcon In teams of two, each member must complete the following for time: Row 1000 Meters 15 Burpee Box Jump-Overs (24″/20″) 30 Pull-Ups 60 Kettlebell Swings (32/24 kg) Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has...Read More

Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Super Charged Saturday: 11 a.m. Open Gym: 10 – NoonRead More

– Weightlifting Four Sets of: Bulgarian Split Squat (16 Reps (total) @ 30X1) Rest 45 seconds then Metcon (Weight) 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm) (go as heavy as possible; after the fifth push press, go directly into the...Read More

– Weightlifting Deadlift Set 1 – 50% x 8 reps Set 2 – 60% x 6 reps Set 3 – 70% x 4 reps Set 4 – 80% x 2 reps Set 5 – 90% x 2 reps Rest 3 minutes between sets – Metcon Complete rounds of 21, 15 and 9 reps for time...Read More

– Weightlifting Every 3 Minutes, for 15 Minutes (5 sets): Shoulder Press (2-3 reps)  – Metcon “Power Hungry” For max calories: 3 Minutes of Rowing/Assault Bike Rest 4 minutes until the running clock reaches 7:00, and then… Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 8 minutes of:...Read More

Building up to some Heavy squats today! – Weightlifting Every 2 Minutes, for 16 Minutes (8 sets): Back Squat Set 1 – 5 reps @ 55% Set 2 – 5 reps @ 65% Set 3 – 3 reps @ 75% Set 4 – 2 reps @ 85% Set 5 – 2 reps @ 90% Set...Read More

Its Rovember, keep getting in those meters! – Weightlifting Every 90 seconds (3 sets): High-Hang Snatch (2 reps @ 50-65%) Then, Every 90 seconds (3 sets): Hang Snatch (1 Rep @ 65-80%) Then, Every 90 seconds (3 sets): Snatch (1 rep @ 80+ %) – Every 6 minutes, for 18 minutes (3 sets), for times:...Read More