When was your last Boot Camp class?? 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

“Christine” 🙂 Metcon “Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″) Weightlifting Three sets of: Split Stance Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Barbell Hip Thrusts x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60...Read More

Split Jerks! Weightlifting Every 90 seconds, for 15 minutes (10 sets): Split Jerk x 1 rep Metcon Three sets for max reps of: 60 seconds of Strict Pull-Ups Rest 30 seconds 60 seconds of Dumbbell Floor Press (50/35 lbs) Rest 30 seconds 60 seconds of Double-Unders Rest 30 seconds Zoom Link for On Demand Class:...Read More

Who loves Burpees?? Metcon Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 30 Front-Racked Dumbbell Lunges (50/35 lbs) Station 2 – 30 Alternating Dumbbell Snatches (50/35 lbs) Station 3 – 30 Burpees Station 4 – 40-60 Seconds of Side Plank (each side) Station 5 – Rest  Please adjust the repetitions...Read More

Pause Front Squats! Weightlifting Six sets of: Pause Front Squat @ 24X1 + Front Squat Rest 2 minutes Build over the course of the six sets to your heaviest set possible within the tempo guidelines. Metcon For time: 50 Calories of Rowing 100 Wall Ball Shots (20/14 lbs) 50 Toes to Bar Zoom Link for...Read More

Who’s been working on their bar muscle-ups?? Metcon Every 4 minutes, for 32 minutes (8 sets) for max load: 400 Meter Run 3 Power Cleans 3 Bar Muscle-Ups or Strict Pull-Ups Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please...Read More

Teams of 4! Metcon In teams of 4, with only one teammate allowed per station, complete as many rounds and reps as possible in 32 minutes of: Station 1 – 15 Burpees  Station 2 – 30 Kettlebell Swings  Station 3 – 7 Dumbbell Clusters  Station 4 – 25 Calorie Row Athletes will complete their stations...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

30 Minutes! Metcon Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (20/14 lbs to 10′) Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets,...Read More

Barbell Hip Thrusts! Weightlifting Five sets of: Barbell Hip Thrusts x 5 reps @ 20X1 (go heavy on these – 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 in 10 minutes of: 30 Double-Unders 10...Read More