Luisa is Back! Metcon “Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″) Weightlifting Three sets of: Barbell Hip Thrusts x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting...Read More

Which do you like more, Kettlebell Swings or Toes-to-Bar?? Metcon Every minute, on the minute, for 20 minutes (4 sets) of: Station 1 – 15/10 Calories of Rowing Station 2 – 20 Air Squats + 10 Pull-Ups Station 3 – 20 Kettlebell Swings (24/16 kg) Station 4 – 15 Push-Ups Station 5 – 45 second...Read More

Split Squats & Romanian Deadlifts! Weightlifting Three sets of: Front-Racked Barbell Split Squats x 4-5 reps each @ 4211 Rest 60 seconds Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011 Rest 60 seconds Metcon “Nitrous” For time: 1000 Meter Row 50 Thrusters (95/65 lbs) Zoom Link for On Demand Class: 8AM Class...Read More

Cleans! Weightlifting Every 2 minutes, for 20 minutes (10 sets) of: Clean  *Sets 1-2 – 2 reps @ 65-70% *Sets 3-4 – 1 rep @ 75-80% *Sets 5-6 – 1 rep @ 84-88% *Sets 7-8 – 1 rep @ 92-96% *Sets 9-10 – 1 rep @ 96+% Metcon Every 5 minutes, for 15 minutes (3...Read More

Running! Metcon For time: 800 Meter Run immediately followed by… Five rounds of: 4 Strict Supinated-Grip Pull-Ups 8 Ring Dips or Stationary Dips 12 Burpees immediately followed by… 800 Meter Run immediately followed by… Five rounds of: 4 Strict Supinated-Grip Pull-Ups 8 Ring Dips or Stationary Dips 12 Burpees immediately followed by… 800 Meter Run...Read More

Boot Camp + Skills & Drills! Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVERead More

2021 Open Workout: Week 3 Metcon For total time: 15 front squats30 toes-to-bars15 thrustersThen, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups15 thrustersThen, rest 1 minute before continuing with:15 front squats30 bar muscle-ups15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65 lb. for the front...Read More

Double-Unders and Cleans! Weightlifting Five sets of: Barbell Hip Thrusts x 5 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 60 seconds Band-Resisted Face Pulls x 15 reps @ 21X1 Rest 60 seconds Metcon For time: 75 Double-Unders 25 Dumbbell Power Clean...Read More

Back Squats! Weightlifting Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep...Read More

32 Minutes! Metcon Every 8 minutes, for 32 minutes (4 sets) for times of: 400 Meter Run 16 Burpee Box Jump-Overs (24″/20″) 8 Power Cleans 400 Meter Run Choose a load on the power cleans that can be completed in the first set in 35-45 seconds. If the power cleans start taking more than 75...Read More