24 Minute EMOM! Metcon Every minute, on the minute, for 24 minutes (4 sets) of: Minute 1 – Bar Muscle-Ups or Strict Pull-Ups  Minute 2 – Strict Handstand Push-Ups  Minute 3 – Rowing for Calories  Minute 4 – Single-Arm Alternating Dumbbell Snatches  Minute 5 – Ring or Stationary Dips  Minute 6 – 40 seconds of...Read More

Split Jerks! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving *Sets 1-2 = 1 rep @ 82.5% of 1-RM Split Jerk *Sets 3-4 = 1 rep @ 87.5% of 1-RM Split Jerk *Sets 5-6 = 1 rep @ 92.5% of 1-RM Split...Read More

Front Squats! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Front Squat *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 90+%...Read More

75 Hard Challenge starts Monday! Weightlifting Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, strip barbell and...Read More

Super Charged Sunday! Metcon Manion7 rounds for time of: Run 400 meters29 back squats ♀ 95 lb. ♂ 135 lb. 13-11-9-7-5 Reps for Time Muscle-Ups Squat Snatches (135/95 lb) Time cap: 13 minutes for males, 15 minutes for females In teams of two, partners will alternate movements, for as many rounds and reps as possible...Read More

Teams of two! Metcon In teams of two, complete the following for time: 2000 Meter Relay Row 1600 Meter Relay Run 120 Single-Arm Dumbbell Thrusters (50/35 lbs) 80 Toes to Bar 40 Strict Pull-Ups 20 Strict Handstand Push-Ups Throughout this workout, only one partner will be working at a time. For the row, switch every...Read More

We are Open Normal Hours for New Years Eve & New Years Day! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Bench Press x 4-6 reps @ 20X1   Followed by… Every 2 minutes, for 4 minutes (2 sets): Bench Press x Max Reps @ 90% of today’s heaviest set   Metcon Every minute, on...Read More

Barbell Hip Thrusts! Metcon For time: 50/40 Calories of Rowing  40 Deadlifts (225/155 lbs) 50/40 Calories of Rowing  Weightlifting Three sets of: Barbell Hip Thrusts x 8 reps @ 2112 immediately followed by… Barbell Hip Thrust Iso-Hold x 15-30 seconds (hold the top position, creating maximal contraction of your glutes and hamstrings for as long...Read More

Split Jerks or Strict Press! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Split Jerk *Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk *Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk *Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk Or  B.  Every 2 minutes, for...Read More

Kettle Bell Swings! Metcon For time: 400 Meter Run 40 Kettlebell Swings (24/16 kg) 20 Burpee Box Jump-Overs (24″/20″) 400 Meter Run 30 Kettlebell Swings 15 Burpee Box Jump-Overs 400 Meter Run 20 Kettlebell Swings 10 Burpee Box Jump-Overs 400 Meter Run 10 Kettlebell Swings 5 Burpee Box Jump-OversRead More