Front Squats! Weightlifting Every 2:30, for 15 minutes (6 sets) of: Front Squat x 1.1 (rest 5-10 seconds between singles) Use at least 5% more than used for your heaviest loads last week. Metcon For time: 30 Dumbbell Thrusters (50/35 lb DBs) 30 Alternating Reverse Lunges with DB Farmer’s Carry 20 Dumbbell Thrusters 20 Alternating...Read More

-Holiday Schedule for 2020/2021- Thursday, December 24th (Christmas Eve)Morning and Noon Classes Only: 4:30am-1:30pmFriday, December 25th (Christmas Day) Closed All Day Weightlifting Every 3 minutes, for 12 minutes (4 sets): Bench Press x 6-8 reps @ 20X1 Metcon Three sets for max reps: 90 seconds of the following… 6 Burpees + 6 Box Jump-Overs + Max Reps of...Read More

Who Loves Toes-to-Bar?? Metcon In 15 minutes, complete the following: Run 800 Meters immediately followed by as many rounds and reps as possible of: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Rest exactly 5 minutes, and when the running clock reaches 20:00 . . . In 15 minutes, complete the following: Run 800 Meters...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

Snatch Deadlifts! Weightlifting Every 2 minutes, for 16 minutes (8 sets): 2 X Snatch Deadlift (pause 2 seconds at mid patella on each of the deadlifts) Metcon Complete as many rounds and reps as possible in 12 minutes of: 10 Alternating Pistol Squats 20 Alternating Dumbbell Snatches (50/35 lbs) 10 Hand Release Push-Ups Zoom Link...Read More

Some Burpees! 🙂 Metcon Complete as many rounds and reps as possible in 30 minutes of: 800 Meter Run 20 Hang Squat Cleans (115/75 lbs) 20 Bar-Facing Burpees 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...Read More

Barbell Hip Thrusts! 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 Complete as many rounds and reps as possible...Read More

Bench Press! Weightlifting Every 2 minutes, for 12 minutes (6 sets) of: Bench Press x 1 rep @ 20X0 Suggested loading per set (by % of 1-RM): 75, 80, 85, 90, 93, 95 Metcon “Strict JT” Complete rounds of 21, 15 and 9 reps for time of: Strict Handstand Push-Ups Strict Ring Dips Strict Push-Ups...Read More

Front Squats! Weightlifting Five sets of: Front Squat x 3 Rest as needed Use the heaviest successful load from last week’s double. Metcon For time: 75 Wall Ball Shots (20/14 lbs) 50 Toes to Bar 50 Wall Ball Shots 25 Toes to Bar 25 Wall Ball Shots Zoom Link for On Demand Class: 8AM Class...Read More

25 Minutes! Metcon Complete as many rounds and reps possible in 25 minutes of: 400 Meter Run  15 Dumbbell Thrusters (40/25 lb DBs) 15 Walking Lunges with Dumbbell Farmer’s Carry (40/25 lb DBs) 400 Meter Run 15 Devil’s Presses (40/25 lb DBs) Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371...Read More