Metcon Five Sets: Against a 3 minute running clock, complete as many rounds and reps as possible of: 50 Air Squats 40 Anchored Sit-Ups 30 Push-Ups 20 Pull-Ups Rest 3 minutes between sets, and pick up the next set where you left off.Read More

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

Alex warming up his Deadlift. – Weightlifting Deadlift Set 1 – 50% x 8 reps Set 2 – 60% x 6 reps Set 3 – 70% x 4 reps Set 4 – 75% x 2 reps Set 5 – 85% x 2 repsRest 3 Minutes between sets – Metcon Five rounds for time of: 24...Read More

Time to get out and enjoy this weather! – Weightlifting Five Sets of: Unsupported Seated Strict Press (3-4 reps) Rest 2-3 minutes between sets – Metcon Complete as many rounds and reps as possible in 16 minutes of: Run 400 Meters 20 Push Presses (95/65 lbs) 10 Pull-UpsRead More

Its time to squat!! – Weightlifting Every two minutes, for 10 Minutes (5 sets): Back Squat Set 1 – 5 reps @ 45-55% Set 2 – 5 reps @ 55-65% Set 3 – 3 reps @ 65-75% Set 4 – 2 reps @ 75-85% Set 5 – 2 reps @ 80-90% Immediately followed by… Every...Read More

Its Haloween! Dont forget to wear your costume! – Metcon CFG Fight Gone Bad 3 Rounds 1:00 min Wall Balls 20/14 1:00 min Sit Ups 1:00 min Box Jumps 20″ (everyone) 1:00 min Push Press 75/55 1:00 min Row (calories) 1:00 min RestRead More

Todd dialed in! – Weightlifting Every 2 Minutes, for 20 Minutes (10 sets): Power Clean + Split Jerk (Build over your 10 sets)  – Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsRead More

Metcon In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thrusters (45 lbs) 400 Meter Run 100 Pull-Ups 400 Meter Run 100 Barbell Thrusters 400 Meter Run 100 Kettlebell Swings *Both athletes perform the run at the same time.Read More

Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Supercharged Saturdays: 11 a.m. Open Gym: 10 a.m. – NoonRead More

Weightlifting Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – Strict Handstand Push-Ups x 10-15 reps Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111 Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x...Read More