1 Rep Max Front Squat! 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.) 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 Minutes!! Metcon Every minute, on the minute, for 30 minutes (5 sets): Minute 1 – 60 seconds of Double Unders  Minute 2 – 45 seconds of Strict Pull-Ups Minute 3 – 30 seconds of Strict Handstand Push-Ups Minute 4 – 60 seconds of Rowing Minute 5 – 45 seconds of V-Ups Minute 6 – 30 seconds of Russian Kettlebell Swings 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

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

Hang Power Clean + Power Cleans! Weightlifting Five sets of: Hang Power Clean + Power Clean Rest as needed Start around 65-70% of your 1-RM and build to today’s heaviest complex. Metcon Five rounds for time of: 6 Hang Power Cleans (115/75 lbs) 9 Push Presses (115/75 lbs) 12 Ring Dips CFG Strength- Friday 5:30pm High Bar Back Squat 6×3 (7RPE) – 1 min rests Dumbbell Push ups 3xFailure – 3 min rests Dumbbell RDLs 3×7 (7RPE) Chinese Row 3×10-12 (8RPE) (Substitute for cable row) Back Raises 3×12 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

Front Squats! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Front Squat *Set 1 – 4 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 2 reps @ 85-90% *Set 4 – 1 rep @ 90-95% *Set 5 – 2 reps @ 85-90% *Set 6 – 3 reps @ 80-85% Metcon Complete rounds of 21, 15 and 9 reps for time of: Thrusters (115/75 lbs) Bar-Facing Burpees 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