Weightlifting Take 20 minutes to build to today’s 1-RM Front Squat Metcon Three rounds for time of: Run 400 Meters 8 Front Squats (Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)Read more

YOGA @ 5:00PM Metcon In teams of three, complete as many rounds as possible in 15 minutes of: 6 Dumbbell Power Cleans (50/35lbs) 6 Burpee Box Jump-Overs (24″/20″) Rest EXACTLY five minutes, and then: In teams of three, complete as many rounds as possible in 15 minutes of: 10 Dumbbell Push Presses (50/35lbs) 20 Kettlebell Swings (24/16 kg) For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.Read more

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

Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: 2 Push Jerk  Build over the course of the 8 reps to today’s heavy. Metcon Three sets for max reps of: 60 seconds of Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″) 60 seconds of Strict Handstand Push-Ups 60 seconds of Hand Release Push-Ups 60 seconds of Strict Pull-Ups Rest 60 secondsRead more

Weightlifting Five sets of: Barbell Hip Thrusts x 5 reps @ 20X1 Rest 60 seconds Banded Face Pulls x 15 reps @ 21X1 Rest 60 seconds Metcon Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs) (1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)Read more