Metcon Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 12/8 Calories of Rowing Minute 2 – 8 Burpee Box Jump-Overs (24″/20″) Minute 3 – 12 Chest-to-Bar Pull-Ups Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs) Minute 5 – 8 Strict Handstand Push-UpsRead more

Weightlifting Four sets of: Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 90 seconds Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111 Rest 90 seconds Metcon For time: 21 Deadlifts (205/145 lbs) 500 Meter Row 15 Deadlifts 500 Meter Row 9 Deadlifts 500 Meter RowRead more

Metcon “Rabbit’s Delight” Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements. Movements: DB Thrusters (40/25 lb)KB Swings (24/16 kg)Wall Ball (20/14 lb)Box Jumps (24″/20″)Scoring: A team’s score will be determined by the number of repetitions they complete of the indoor movementsRead more

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

First Friday of The Month= Bring a Friend for Free! Metcon For time: 50/40 Calories of Rowing  40 Deadlifts (225/155 lbs) 50/40 Calories of Rowing Weightlifting Five sets of: Barbell Hip Thrusts x 5 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 45 seconds Band Pull-Aparts x 25 reps @ 1010 Rest 45 secondsRead more