Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: Bench Press x 3 reps @ 21X1 Rest 45-60 seconds Take 8 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible. Metcon “Desire” For max reps: 5 Minutes of Burpee Box Jump-Overs (24″/20″)Read more

*Class times as normal and Yoga at 5 PM* Come to Cheer on out athletes at the In House Comp! Metcon In Teams of 4 complete the following in 25 minutes: 50 In Unison Burpees Then in remaining time – AMRAP of: 20 Kettlebell Goblet Squats (53/35lb) 25 Kettlebell Swings (53/35lbs) 30 Alternating Reverse lunges (bodyweight) Rest *Athletes will each start at a different station (Goblet Squats, KB Swings, Lunges, or Rest) and complete the work at each station all at the same time. Athletes may not advance to the next station until everyone has completed their work. Read more

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

Metcon BASELINE Skills Take 15 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…Read more

Metcon Every 90 seconds, for 30 minutes (4 sets) of: Station 1 – 50 Mountain Climbers  Station 2 – 10 Burpee Box Jump-Overs (24″/20″) Station 3 – 250/200 Meter Row Station 4 – 20 Wall Ball Shots (20/14 lbs) Station 5 – 50 Double-Unders Accessory EMOM for 8 minutes (1 set): Paloff Hold (L) x 45 seconds Paloff Hold (R) x 45 seconds Paloff Press (L) x 10-12 @ 2112 Paloff Press (R) x 10-12 @ 2112 Paloff Side Step (L) x 5 Paloff Side Step (R) x 5 Paloff Split Squats (L) x 10 (5 w/ each leg forward) Paloff Split Squats (R) x 10 (5 w/ each leg forward)Read more