Push Jerks! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Push Jerk x 2 reps Build to a heavy double over the course of the 6 sets. Metcon Against a 3-minute running clock… 20/15 Calories of Rowing 15 Chest-to-Bar Pull-Ups Max Reps of Strict Handstand Push-Ups in remaining time Rest 4 minutes, and repeat...Read More

Who Loves Wall Balls?? Metcon Five rounds for time of: 400 Meter Run 20 Wall Ball Shots (20/14 lbs) 20 Goblet Alternating Forward Lunges (24/16kg) 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...Read More

Tempo Front Squats! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 3 reps @ 31X1 Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. Metcon “Charley Horse” For time: 75/50 Calories...Read More

Hang Snatch! Weightlifting Every 90 seconds, for 6 minutes (4 sets): Hang Snatch x 2 reps @ 65-70% of 1-RM Snatch Rest 60 seconds, and then… Every 90 seconds, for 9 minutes (4 sets): Hang Snatch + Snatch @ 75-85% of 1-RM Snatch Metcon Three rounds for time of: 10 Snatches (135/95 lbs) 15 Toes...Read More

Ready for a little running?! Metcon Complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run Immediately followed by… Three rounds of: 15 Wall Ball Shots (20/14 lbs) 10 Weighted Sit-Ups (20/14lbs) 10/5 Hand Release Push-Ups Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461...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

Push Jerks! Weightlifting Every 2 minutes, for 16 minutes (6 sets): Push Jerk x 3 reps Suggested loading per set (by %): 55, 60, 65, 70, 75, 80 Metcon Against a 2-minute running clock… 75 Double Unders  Max Reps of Strict Handstand Push-Ups in remaining time Rest 2 minutes, and repeat for a total of...Read More

Bar facing burpees! 🙂 Metcon Three rounds for time: 500 Meter Row 21 Deadlifts (225/155 lbs) 12 Bar-Facing Burpees Weightlifting Three sets of: Split Stance Romanian Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds Zoom Link for On Demand Class: 8AM Class (Mon-Fri): ...Read More

30 Minutes! Metcon Complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30/20 Calories of Rowing 20 Front-Racked Kettlebell Forward Lunges (24/16 kg) 20 Toes to Bar Perform the running and cycling/rowing portions of this workout using only nasal breathing. Inhale and exhale through your nose, and if you...Read More

Cleans! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Clean x 1.1 (rest 5-10 seconds between singles) Build over the course of eight sets to today’s heavy double. Metcon For time: 15 Power Cleans (155/105 lbs) 30 Ring Dips 10 Power Cleans 20 Ring Dips 5 Power Cleans 10 Ring Dips Zoom Link...Read More