Cleans! Every 2 minutes, for 20 minutes (10 sets): 1 Clean Lift-Off + Hang Clean + Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off,...Read More

Dumbbell Romanian Deadlifts! Weightlifting Four sets of: Dumbbell Romanian Deadlift x 6 reps @ 2011 Rest 60 seconds Weighted Glute Bridges x 15 reps @ 20X1 Rest 60 seconds Metcon Complete as many rounds and reps possible in 90 seconds of: 3 Burpees 6 Dumbbell Thrusters (50/35 lb DBs) 9 Dumbbell Deadlifts (50/35 lb DBs)...Read More

Have you seen the new skills class and schedule?? Weightlifting Five sets of: Unsupported Seated Strict Press x 3-4 reps (sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes If you found your 3-RM previous, try to perform all five sets at 90+% of that 3-RM....Read More

Nutrition Challenge Starts Monday! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 4 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 88% *Set 5 – 1 rep @ 92% Then rest two minutes before...Read More

Who loves Double-Unders?? Metcon Seven rounds for time of: 30 Double-Unders 8 Burpees 12 Alternating Reverse Lunges with Goblet Hold (50/35 lbs) Rest 3 minutes… Then For time: 100 Double-Unders 28 Burpees 42 Alternating Reverse Lunges with Goblet Hold Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password:...Read More

NUTRITION CHALLENGE ZOOM MEETING IS TODAY! Zoom Link for 800g challenge meeting: Jan 16, 2021 02:00 PM Join Zoom Meeting https://us02web.zoom.us/j/81527181270 Meeting ID: 815 2718 1270 Passcode: 125337Read More

“Fran Sandwich” Metcon “Fran Sandwich” For time: 1000 Meter Row immediately followed by… Rounds of 21, 15 and 9 reps of: Thrusters (95/65 lbs) Pull-Ups immediately followed by… 800 Meter Run Weightlifting Two sets of: Bulgarian Split Squat x 20 reps @ 1010 (perform 20 reps at a metronomic tempo – don’t pause at the...Read More

Barbell Hip Thrusts! Metcon Four rounds for time of: 400 Meter Run 10 Deadlifts (275/185 lbs) 15 Toes to Bar Weightlifting Five sets of: Barbell Hip Thrusts x 8 reps @ 20X1 (go heavy on these) Rest two minutes Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password:...Read More

Bench Press! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Bench Press x 5-6 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 the minute, for 20 minutes (4 sets of each): Minute 1 –...Read More

Bar Muscle-Up Work! Weightlifting Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Bar Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Strict Dips x 5 reps @0202) Station 2 – Handstand Hold x 60 seconds accumulated Station 3 – L-Sit or L-Sit Progression...Read More