John grinding through those pistols! – Weightlifting Every 2 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%Followed by… Every 2...Read More

Weightlifting Every 2 Minutes, for 20 Minutes (10 sets): High Hang Snatch + Hang Snatch Start around 55% and build – Metcon For time: 30 Burpees Over the Barbell 15 Ground to Overhead (155/105 lbs) 30 Burpees Over the BarbellRead More

Weightlifting 5 Sets of: Unsupported Seated Strict Press (4-5 reps) Rest 2-3 Minutes bewtween sets – Metcon Complete as many rounds and reps as possible in 12 minutes of: 50 Double-Unders 15 Push Press (115/75 lbs) 15 Pull-UpsRead More

We had quite a few people lift at the Front Range meet this weekend! They all did awesome including Kathryn’s 7kg Meet PR in Snatch as well as at 3kg Meet PR in Clean and Jerk for a massive 178kg Total! – Weightlifting Deadlift (Building to Heavy 3 rep) Set 1 – 50% x 8...Read More

Metcon Five sets for max reps of: 60 seconds of Rowing (for calories) 60 seconds of Burpees 60 seconds of Box Jumps (24″/20″) Rest 60 seconds Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute. – Reminder that nutrition coaches Jess Walker and Erin Weaver will be...Read More

Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Supercharged Saturdays: 11 a.m. Open Gym: 10 a.m. – Noon – Reminder that nutrition coaches Jess Walker and Erin Weaver will be hosting a Free introduction to macronutrients and macro tracking on Sunday, October 22nd at 12:30pm. An abundance of research has been conducted about...Read More

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 two minutes, for 4...Read More

Throwback Thursday to last weekend finishing up the Bourbon Chase in Lexington! – Weightlifting For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. High-Hang Clean (Every 90 seconds, for 6 minutes (4...Read More

Weightlifting Five sets: of: Unsupported Seated Strict Press (5-6 reps)  – Metcon Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – 9 Strict Handstand Push-Ups Minute 2 – 12 Toes to Bar Minute 3 – 15 Burpees Please increase or decrease the prescribed reps to make this session challenging, but manageable...Read More

Weightlifting Deadlift (Build to a heavy 2 rep) 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 as many rounds and...Read More