Weightlifting Five sets of: Barbell Z-Press x 5 reps Rest 75 seconds Weighted Strict Pull-Up x 5 reps Rest 75 seconds Build over the course of the five sets to today’s heavy 5-RM for both movements. Metcon Complete as many rounds and reps as possible in 10 minutes of: 40 Double-Unders 10 Alternating Dumbbell Snatches (50/35 lbs) 10 Chest-to-Bar Pull-UpsRead more

New Years Schedule: Tuesday- 5AM- 12PM as normal (Nothing after Noon class) Wednesday- Closed Metcon Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of: 2 Minutes of Rowing (for calories) 2 Minutes of Burpee Box Jump-Overs (24″/20″) 2 Minutes of Double Unders  400 Meter Run Note number of calories/reps achieved in each set. You can take your time on the 400 meter run, but make sure your focus during that run is to mentally and physically prepare yourself to reproduce or improve upon your previous set’s effort.Read more

New Years Hours: Tuesday- 5AM- 12PM as normal. (Nothing after the noon class) Wednesday- Closed *Yoga Is Cancelled for the Rest of December* Metcon Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Hand Release Push-Ups 25 Wall Ball Shots (20/14 lbs) Please note times for each set.Read more

Metcon In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 14 Calories of Rowing 7 Dumbbell Thrusters 50/35 lbs 7 Strict Pull-Ups Rest until the running clock reaches 20:00, and then…  In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 9 Calories of Rowing 9 Burpee Box Jump-Overs (24″/20″) 9 Dumbbell Push Press 50/35 lbsRead more

Boot Camp: 8 and 9am Super Charged: 10am Open Gym: 11am – 1pmRead more