Weightlifting Five sets of: Back Squat x 3 reps @ 85-90% Rest 2 minutes Metcon “Karen” For time: 150 Wall Ball Shots (20/14 lbs) Compare to: 8/1/19Read More

Weightlifting Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + Snatch from Mid Patella (pause 2 seconds at mid patella on each of the lift-offs, after the pause on the second lift off, continue into snatch) Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that...Read More

Metcon For time: Run 800 Meters immediately followed by… Three rounds of: 4 Muscle-Ups (or 8 Ring Dips) 8 Strict Handstand Push-Ups (or L-Seated DB Presses) 16 Kettlebell Swings (24/16 kg) immediately followed by… Run 800 Meters immediately followed by… Three rounds of: 15 Pull-Ups 30 Push-Ups 45 Air Squats immediately followed by… Run 800...Read More

Metcon Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Russian Kettlebell Swings (32/24 kg) 15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9...Read More

Bootcamp: 8 and 9AM Super Charged: 10AM Open Gym: 8AM- 1PMRead More

Weightlifting Three sets of: Sumo Deadlift x 8 reps @ 21X1 Rest 60 seconds Weighted Pull-Up x 4 reps @ 21X0 Rest 60 seconds Front-Leaning Rest on Rings x 45-60 seconds Rest 60 seconds Metcon Three sets of: 100 Double Unders 100-Foot Walking Lunges with Farmer’s Hold (24/16 kg) Rest 2 minutesRead More

Metcon Five rounds for time of: 400 Meter Run 20 Wall Ball Shots (20/14 lbs) 10 Dumbbell Box Step-Overs (50/35 lbs; 24″/20″)Read More

Weightlifting Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3 reps Metcon Every 6 minutes, for 18 minutes (3 sets) for times: Row 500 Meters 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 35/25 Hand Release Push-UpsRead More

Weightlifting Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Grip Deadlifts + Hang Snatch (pause 2 seconds at mid patella on each of the Deadlifts) Metcon Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Deadlifts (185/135 lbs) 10 Pull-UpsRead More

Weightlifting Take 20 minutes to build to today’s 1-RM Front Squat Metcon Three rounds for time of: Run 400 Meters 8 Front Squats (Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)Read More