Front Squats! Weightlifting Every 2:30, for 15 minutes (6 sets) of: Front Squat x 1.1 (rest 5-10 seconds between singles) Use at least 5% more than used for your heaviest loads last week. Metcon For time: 30 Dumbbell Thrusters (50/35 lb DBs) 30 Alternating Reverse Lunges with DB Farmer’s Carry 20 Dumbbell Thrusters 20 Alternating Reverse Lunges with DB Farmer’s Carry 10 Dumbbell Thrusters 10 Alternating Reverse Lunges with DB Farmer’s Carry 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

-Holiday Schedule for 2020/2021- Thursday, December 24th (Christmas Eve)Morning and Noon Classes Only: 4:30am-1:30pmFriday, December 25th (Christmas Day) Closed All Day Weightlifting Every 3 minutes, for 12 minutes (4 sets): Bench Press x 6-8 reps @ 20X1 Metcon Three sets for max reps: 90 seconds of the following… 6 Burpees + 6 Box Jump-Overs + Max Reps of Kettlebell Swings (32/24 kg) 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

Who Loves Toes-to-Bar?? Metcon In 15 minutes, complete the following: Run 800 Meters immediately followed by as many rounds and reps as possible of: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Rest exactly 5 minutes, and when the running clock reaches 20:00 . . . In 15 minutes, complete the following: Run 800 Meters immediately followed by as many rounds and reps as possible of: 10 Dumbbell Squat Clean + Thrusters (40/25 lbs) 10 Toes to Bar 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

Snatch Deadlifts! Weightlifting Every 2 minutes, for 16 minutes (8 sets): 2 X Snatch Deadlift (pause 2 seconds at mid patella on each of the deadlifts) Metcon Complete as many rounds and reps as possible in 12 minutes of: 10 Alternating Pistol Squats 20 Alternating Dumbbell Snatches (50/35 lbs) 10 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