Metcon “Row-meo & Juliet” In teams of two, complete the following for time: 300 Wall Ball Shots 4000 Meter Run 5000 Meter Row Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.Read more

Bootcamp: 8 and 9AM Super Charged: 10AM Open Gym: 8AM- 1PMRead more

Weightlifting Three sets of: Back Squat x 4 reps @ 80-85% Rest 2 minutes Metcon Every 8 minutes, for 24 minutes (3 sets) for times: 30/20 Calories of Rowing 20 Farmers Carry Lunges with Kettlebells (32/24 kg) 100 Double UndersRead more

Weightlifting Every 2 minutes, for 16 minutes (8 sets): Hang Clean + Clean Build over the course of the 8 sets, starting around 60% of your 1-RM clean. Metcon Complete as many rounds and reps as possible in 10 minutes of: 20 Box Jumps  15 Toes to Bar 10 Power Cleans (155/105 lbs)Read more

Weightlifting Every 3 minutes, for 18 minutes (6 sets): Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – 3 reps @ 85-90% *Set 5 – 8 reps @ 75-80% *Set 6 – 8 reps @ 75-80% Metcon Five rounds for time of: 12 Ring Dips 12 Push Presses (115/75 lbs) 12 Burpees Over the BarbellRead more