Normal Gym Hours for New Year’s Day! Metcon Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – Rowing for Calories Minute 2 – Pull-Ups Minute 3 – Burpees Minute 4 –Kettlebell Goblet Alternating Reverse Lunges Minute 5 – Hand Release Push-Ups 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

Normal Gym Hours for New Year’s Eve and New Year’s Day! Metcon Three rounds for time of: 15 Deadlifts (225/155 lbs) 50 Double-Unders Rest until relatively recovered, and then… Weightlifting Three sets of: Dumbbell Romanian Deadlift x 8 reps @ 4011 Rest 60 seconds Barbell Glute Bridges x 8 reps @ 20X1 Rest 60 seconds 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

Cleans! Weightlifting Every 2 minutes, for 14 minutes (7 sets): 2 Clean Lift-Offs + Hang Power Clean Metcon Four rounds for time of: 400 Meter Run 5 Power Cleans (155/105 lbs) 15 Wall Ball Shots (20/14 lbs) 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

Strict Press! Weightlifting Six sets of: Unsupported Seated Strict Press x 3 reps (sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes Metcon Complete as many rounds and reps as possible in 12 minutes of: 4 Bar Muscle-Ups 8 Toes to Bar 12 Dumbbell Push Presses (50/35 lbs) 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

ReTesting Baseline! Metcon Baseline For time 500 Meter Row 40 Air Squats 30 Sit-Ups 20 Hand Release Push-Ups 10 Pull-Ups Weightlifting Five sets of: Tempo Back Squat x 3 reps @ 8141 Rest as needed Please note the extremely slow tempo – 8 seconds down, pause for 1 second in the bottom, then a slow 4-second ascent. 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