Weightlifting Four sets of: Deadlift x 3-5 reps @ 20X1 Rest 20 seconds Handstand Push-Ups x Max Reps Rest 3 minutes Metcon Complete as many rounds and reps as possible in 8 minutes of: 15 Kettlebell Swings (24/16 kg) 30 Double-Unders *RX must be done unbrokenRead more

Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 6 minutes (2 sets): Back Squat x 10 reps @ 70-75% (goal is to use these two sets to find a 10-RM) Metcon Complete as many rounds and reps as possible in 12 minutes of: 3 Bar Muscle-Ups or 6 Strict Pullups 9 Hand Release Push-Ups 12 Box Jumps (30″/24″)Read more

Christmas Day Hours-Read more

Christmas Eve Hours: 5:00AM-Noon (Nothing after 1pm) Christmas Day- Closed Metcon Every 8 minutes, for 40 minutes (5 sets), for times: 30/20 Calories of Rowing 15 Sit-Ups 15 Dumbbell Front Squats (50/35 lbs) 100 Double UndersRead more

Christmas Eve Hours: Normal Classes 5:00AM- Noon (Nothing after 1) Christmas Day- Closed Yoga Is Cancelled for the Rest of December Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: Bench Press Set 1 – 5 reps @ 70-75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Rest 2 minutes, and then… Every 3 minutes, for 6 minutes (2 sets): Bench Press Set 6 – 1 rep @ 95% Set 7 – 1 rep @ 101+% Metcon “Desire” For max reps: 5 Minutes of Burpee Box Jump-Overs (24″/20″) This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare...Read more