Metcon Complete as many rounds and reps as possible in 5 minutes of: 15 Box Jumps (24″/20″) 15 Dumbbell Push Presses (50/35lbs) Rest 2 minutes, and when the running clock reaches 7:00… Complete as many rounds and reps as possible in 5 minutes of: 5 Devil’s Presses (50/35 lbs) 15 Air Squats Rest 2 minutes, and when the running clock reaches 14:00… Complete as many rounds and reps as possible in 5 minutes of: 10 Pull-Ups 15 Hand Release Push-UpsRead more

BootCamp: 8 and 9 AM SuperCharged: 10 AM Open Gym: 8 AM- 1 PMRead more

Weightlifting Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+% Metcon Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Wall Ball Shots (20/14 lbs) 10 Toes to BarRead more

Accessory Every 2 minutes, for 18 minutes (3 sets), rotate through the following stations: Station 1 – L-Sit Hang: 60-90sec Station 2 – Freestanding Handstand Hold Work: 60-90sec Station 3 – Strict Pull-Ups 2-3 reps @ 20X1 Metcon For time: 1000 Meter Row 30 Strict Handstand Push-Ups 50 Pull-UpsRead more

Weightlifting Every 2 minutes, for 16 minutes (8 sets): Snatch from 2″ Below Knee + Snatch (pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor) Metcon “Nancy” Five rounds for time of: Run 400 Meters 15 Overhead Squats (95/65 lbs)Read more