Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 6 minutes (2...Read More

Christmas Day Hours-Read More

Christmas Eve Hours: 5:00AM-Noon (Nothing after 1pm) Christmas Day- Closed Metcon Every 8 minutes, for 40 minutes (5 sets), for times: 30/20 Calories of Rowing 15 Sit-Ups 15 Dumbbell Front Squats (50/35 lbs) 100 Double UndersRead More

Christmas Eve Hours: Normal Classes 5:00AM- Noon (Nothing after 1) Christmas Day- Closed Yoga Is Cancelled for the Rest of December Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: Bench Press Set 1 – 5 reps @ 70-75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set...Read More

Metcon In teams of two, complete for time: 2000 Meter Row* Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like, as long as no rowing occurs unless the partner is in a static hold.  When...Read More

WE WILL BE DOING KB SWINGS< ROWING< AND HRPU SUNDAY Metcon “12 Days of Christmas – Invictus Style”1 Lap (Run or Row 300 Meters)2 Snatches (155/105 lbs)3 Thrusters (155/105 lbs)4 Muscle-Ups5 Burpees6 Toes to Bar7 Chest-to-Bar Pull-Ups8 Kettlebell Swings (48/32 kg)9 Box Jumps (30″/24″)10 Strict Handstand Push-Ups11 Ground to Overhead (155/105 lbs)12 Man-Makers (55/35 lb...Read More

Weightlifting Four sets of: Deadlift x 3-5 reps @ 20X1 Metcon “CrossFit Games Open Event 19.5” Complete rounds of 33, 27, 21, 15 and 9 reps for time of: Thrusters (95/65 lbs) Chest-to-Bar Pull-Ups Time Cap: 20:00Read More

Metcon Every 3 minutes, for 24 minutes (8 sets) for max load: 400 Meter Run 3 Ring Muscle-Ups or 6 Ring Dips  3 Power Cleans Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as...Read More

Weightlifting Every 90 Seconds, for 15 minutes (5 sets) of: Station 1 – Dumbbell Single Arm Shoulder Press x 8 reps Station 2 – Dumbbell Floor Press x 8 reps Metcon Five rounds for time of: 40 Double-Unders 10 Dumbbell Push Presses (50/35 lbs) 10 Toes to BarRead More

Metcon Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 30/20 Calories of Rowing Station 2 – 40 Wall Ball Shots (20/14 lbs) Station 3 – 30 Alternating Dumbbell Snatches (50/35 lbs) Station 4 – 20 Burpee Box Jump-Overs (24″/20″) Station 5 – 40 Seconds of Side Plank (each side) Please...Read More