Fran! Metcon “Fran” Rounds of 21, 15, and 9 reps of: 95/65 lbs Thrusters Pull-Ups Weightlifting Three sets of: Bulgarian Split Squats x 8 reps @ 3010 Rest 60 Seconds  Ab Wheel Rolloutsor Barbell Rollouts x 8 reps @ 2111 Rest 60 seconds Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID:...Read More

Max Reps! Metcon Three sets for max reps of: 60 seconds of Goblet Squats (24/16 kg) 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Burpees Over Rower  60 seconds of Strict Handstand Push-Ups 60 seconds of Rowing (for Calories) Rest 3 minutes Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting...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 Minute AMRAP! Metcon Complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run  50 Double-Unders 100 Meter Farmer’s Carry (32/24 kg KBs) 20 Slamballs (30/20 lbs) 10 Ab Mat Sit-Ups Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE* ...Read More

Hang Cleans! Weightlifting Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 2 reps @ 65-70% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean + Clean @ 75-85% of 1-RM Clean Metcon Every 4 minutes, for 16 minutes (4 sets) for times of:...Read More

Dumbbell Box Step Ups! Weightlifting Every three minutes, for 9 minutes (3 sets): Dumbbell Box Step Ups x 20 steps @ 10X0 (20 in) Go heavy the final steps should not be performed without struggle. Metcon Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 1...Read More

Shoulder press! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, 90, 95, 95+ Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minute, for 6 minutes (2 sets): Push...Read More

A heavy 3 Reps! 🙂 Weightlifting Take 15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift Metcon Ten rounds for time of: 10 Double Dumbbell Deadlifts (50/35 lbs) 10 Burpees over Dumbbell 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

Teams of two! Metcon In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 30 Dumbbell Deadlifts (15 each –70/50 lbs) 30 Pull-Ups (15 each) Partners must run together, and may only start deadlifts once both members are back at the barbell. Zoom Link for On Demand Class:...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