11 of the gym members took on the Bourbon Chase this weekend over in Kentucky running from Louisville down to Lexington. – Gymnastics Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups Station 2 – 50-75 Foot Handstand Walk Station 3 – L-Sit x 60 seconds (total) –...Read More

“Dissecting Kelly” In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Box Jumps (24/20″) 30 Wall Ball Shots (20/14#)Team members will alternate tasks, with only one member working at any one time.Thus, Partner A will run 400 meters, Partner B will perform 30 Box...Read More

Boot Camp: 8 & 9 a.m. Olympic Lifting (Jerk with Coach Danny): 10 a.m. Supercharged Saturday: 11 a.m. Open Gym: 10 a.m. – NoonRead More

Weightlifting Every 3 Mintues, for 18 Minutes (6 sets): 3-Position Snatch (high hang, hang, then hang 2″ below the knee – pause for 2 seconds in each starting position) – Metcon Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Pull-Ups 10 Ground to Overhead (155/105 lbs)Read More

Long one today! – Metcon Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters Run 400 Meters 12 Burpee Box Jump-Overs (24″/20″) 12 Toes to Bar 12 Strict Handstand Push-UpsRead More

Tim and Kat working through Sunday’s partner carries! – Weightlifting Every 2 minutes, for 16 minutes (8 sets): Power Clean (1.1.1) Rest 10 seconds between singles – Metcon Two sets for times of: 30/20 Calorie Row 60 Kettlebell Swings (24/16 kg) 60 Goblet Squats (24/16 kg) Rest the same length of time the first set...Read More

Kat and Tim working through the last Sunday’s partner workout! – 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...Read More

Happy Monday! Time to squat. – Weightlifting Every 2 Minutes, for 10 Minutes (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 @ 75-80% Set 5 – 2 reps @ 80-85% Immediately followed by… Every...Read More

Metcon  Sunday FUNday! Oh baby!! Your team of 5 will head out for a 1 mile ruck (2x800m or 4x400m) Person 1 – Carries the 50# Slamball (groups can modify if needed) Person 2 – Carries the 45# plate (groups can modify if needed) Person 3 – Carries 2 kettlebells – farmers carry Person 4...Read More

Boot Camp: 8 & 9 a.m. Olympic Lifting w/ Coach Danny: 10 a.m. Supercharged Saturdays: 11 a.m. Open Gym: 10 a.m. – Noon – Day 6: Oblique Challenge 15 Woodchoppers 20 Side plank 40 Ankle touches 30 Russian twistsRead More