30 Minute AMRAP! Metcon Complete as many rounds and reps possible in 30 minutes of: 400 Meter Run immediately followed by two (2) rounds of… 10 Pull-Ups 20 Push-Ups 30 Air Squats 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...Read More

Speed Deadlifts! Weightlifting Every 90 seconds for 9 minutes (6 sets): Speed Deadlift x 3 reps @ 70% Reset the barbell every time on the floor…do not perform these touch and go. Metcon Every 7 minutes, for 21 minutes (3 sets) for times: 50/30 Calories of Rowing 30 Walking Lunges with Farmer’s Hold (24/16 kg)...Read More

Back Squats! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 6...Read More

10 Rounds! Metcon Ten rounds for time of: 200 Meter Run or 50 Double-Unders 10 No Push Burpees 10 Dumbbell Ground to Overhead (50/35#) 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. ...Read More

Boot Camp! 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

“Cindy” Metcon “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Weightlifting Three sets of: Single-Leg Glute Bridge x 12 reps each leg @ 2012 Rest 30 seconds Frog Pumps x 20 reps @ 1112 (focus on maximal contraction of your glutes during each...Read More

Deadlifts! Weightlifting Four sets of: Deadlift x 4-6 reps @ 31X1 Rest 20 seconds Tall Box Jumps x 10 reps (jump high, land soft, then step back down) Rest 2 minutes Metcon Complete as many rounds and reps as possible in 10 minutes of: 20/15 Calories of Rowing 10 Power Cleans (95/65 lbs) 20 Front-Racked...Read More

Strict Pull-Ups! Metcon Four rounds for time of: 400 Meter Run 10 Strict Pull-Ups 10 Dumbbell Shoulder to Overhead (50/35 lbs) 400 Meter Run 10 Dumbbell Hang Squat Cleans (50/35 lbs) 10 Toes to Bar 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...Read More

Snatches! Weightlifting Take 15 minutes to build to approximately 80% of your 1-RM Snatch and then… Metcon Every 5 minutes, for 25 minutes (5 sets) for max load: 500 Meter Row 5 Snatches Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5...Read More

Bench Press! Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: Bench Press Set 1 – 5 reps @ 70-75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Rest 2 minutes, and then… Every...Read More