Pause Front Squats! Weightlifting Six sets of: Pause Front Squat @ 24X1 + Front Squat Rest 2 minutes Build over the course of the six sets to your heaviest set possible within the tempo guidelines. Metcon For time: 50 Calories of Rowing 100 Wall Ball Shots (20/14 lbs) 50 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

Who’s been working on their bar muscle-ups?? Metcon Every 4 minutes, for 32 minutes (8 sets) for max load: 400 Meter Run 3 Power Cleans 3 Bar Muscle-Ups or Strict Pull-Ups 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 well as number of attempts made – e.g., 6270 lbs; 22/24. 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

Teams of 4! Metcon In teams of 4, with only one teammate allowed per station, complete as many rounds and reps as possible in 32 minutes of: Station 1 – 15 Burpees  Station 2 – 30 Kettlebell Swings  Station 3 – 7 Dumbbell Clusters  Station 4 – 25 Calorie Row Athletes will complete their stations and once all teammates are done, they will transition at the same time to the next station.Read 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

30 Minutes! Metcon Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (20/14 lbs to 10′) Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times. 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