Weightlifting Back Squat * Set 1 – 4 reps @ 75% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90-95% * Set 5 – Max Reps @ 80% Rest 3 minutes between sets. Metcon Five sets for max calories/reps of:...Read More

Weightlifting Every 2:30, for 15 minutes (6 sets) of: Snatch x 1.1 (rest 5-7 seconds between singles) Suggested loading per set (by %): 70, 75, 80, 85, 88, 90 Metcon Every 10 minutes, for 20 minutes (2 sets) for times: 1000 Meter Row 15 Bar-Facing Burpees 15 Power Snatches (135/95 lbs)Read More

Metcon In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of: 5 Strict Pull-Ups 10 Hand Release Push-Ups 20 Air Squats *Every 6 rounds (3 each teammate), teams must run 400 meters. NO YOGA TONIGHTRead More

Boot Camp: 8:00 AM and 9:00AM Super Charged Saturday: 10:00AM- 11:00AM Open Gym 11:00AM-1:00PMRead More

Weightlifting Every 90 seconds, for 3 sets of each, complete the below: Minute 1 – Floor Dumbbell Press x 5 reps increasing in weight each set to a heavy 5 reps Minute 2 – Prone Plank x 40 seconds Minute 3 – Hollow Rocks or Hold x 30-40 Metcon In teams of two, partners alternate...Read More

Metcon Fright Gone Bad 3 Rounds 1:00min Max Rep Push-press, 75#(55#) 1:00min Max Rep Box Jump, 20″ 1:00min Max Rep Sit-Ups 1:00min Max Rep Wall Ball, 20#(14#) 1:00min Max Calorie Row 1:00min RestRead More

Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Hang Clean + Clean Start around 65% of your 1-RM Clean and build over the course of the 8 sets to something heavy for today. Metcon Complete as many rounds and reps as possible in 12 minutes of: 12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)...Read More

Weightlifting Take 15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift Metcon Every minute, on the minute, for 15 minutes: 30 Double-Unders 3 Deadlifts Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM.Read More

Weightlifting Back Squat *Set 1 – 5 reps *Set 2 – 3 reps *Set 3 – 1 rep *Set 4 – 5 reps – Heavier than first set of 5 *Set 5 – 3 reps– Heavier than first set of 3 *Set 6 – 1 rep– Heavier than first set of 1 Rest 2-3 minutes...Read More

Metcon For time: 800 Meter Run immediately followed by… Three rounds of: 20 Dumbbell Hang Power Clean and Jerk (50/35 lbs) 10 Burpee Box Jump-Overs (24″/20″) immediately followed by… 800 Meter RunRead More