Gymnastics Take 15 minutes to rotate through practicing three gymnastics movements: Movement 1 – Ring Muscle-Ups (or) Progressions Movement 2 – L-Sit Hold Progressions Movement 3 – Handstand Hold (or) Progressions Metcon Two sets for max reps: 3 Minutes of Rowing 2 Minutes of Alternating Dumbbell Snatches (50/35 lbs) 3 Minutes of Rowing 2 Minutes...Read More

Metcon Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 8 Deadlifts @ 70% of 1-RM Minute 2 – 16 Walking Lunges with Farmer’s Carry (50/35 lb DBs) Minute 3 – 6 Bar Muscle-Ups Minute 4 – 12 Parallette Shoot Throughs Minute 5 – 40 Seconds of Prone PlankRead More

Metcon Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps as possible in 15 minutes of: 300 Run 30 Hand Release Push-Ups 20 Wall Ball Shots (20/14...Read More

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 Three rounds for time of: 400 Meter Run 15...Read More

Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: Bench Press x 3 reps @ 21X1 Rest 45-60 seconds Take 8 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive...Read More

*Class times as normal and Yoga at 5 PM* Come to Cheer on out athletes at the In House Comp! Metcon In Teams of 4 complete the following in 25 minutes: 50 In Unison Burpees Then in remaining time – AMRAP of: 20 Kettlebell Goblet Squats (53/35lb) 25 Kettlebell Swings (53/35lbs) 30 Alternating Reverse lunges...Read More

BootCamp: 8 and 9 AM SuperCharged: 10 AM Open Gym: 8 Am- 1 PMRead More

Metcon BASELINE Skills Take 15 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…Read More

Metcon Every 90 seconds, for 30 minutes (4 sets) of: Station 1 – 50 Mountain Climbers  Station 2 – 10 Burpee Box Jump-Overs (24″/20″) Station 3 – 250/200 Meter Row Station 4 – 20 Wall Ball Shots (20/14 lbs) Station 5 – 50 Double-Unders Accessory EMOM for 8 minutes (1 set): Paloff Hold (L) x...Read More

Accessory Three sets of: Perform 30 seconds on each side of the following movements… *Station 1 – Banded Lateral Monster Walk *Station 2 – Single-Leg Glute Bridge Hold (L) *Station 3 – Single-Leg Glute Bridge Hold (R) *Station 4 – Side Plank Hold (L) *Station 5 – Side Plank Hold (R)  *Station 6 – Rest...Read More