Metcon In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 300/250 Meter Row Station 2 – 25 Slamballs (30/20lbs) Station 3 – 20 Dumbbell Push Press (40/25lbs) Station 4 – 100m Run Station 5 – RestRead more

Boot Camp: 8:00 AM and 9:00AM Super Charged Saturday: 10:00AM- 11:00AM Open Gym 11:00AM-1:00PMRead more

Metcon “CrossFit Games Open Event 11.6, 12.5 & 18.5” Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Thrusters (100/65 lbs) 3 Chest-to-Bar Pull-Ups 6 Thrusters 6 Chest-to-Bar Pull-Ups 9 Thrusters 9 Chest-to-Bar Pull-Ups 12 Thrusters 12 Chest-to-Bar Pull-Ups 15 Thrusters 15 Chest-to-Bar Pull-Ups 18 Thrusters 18 Chest-to-Bar Pull-Ups 21 Thrusters 21 Chest-to-Bar Pull-Ups If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc… Skills Work on SkillsRead more

Weightlifting Six sets of: Push Press x 2-3 reps Rest 2 minutes Build to today’s heavy 2-3 reps. Metcon Every 5 minutes, for 20 minutes (4 sets) for times of: 500/400 Meter Row 12 Strict Handstand Push-Ups There should be plenty of rest between sets, so the goal is to push the intensity! Hit the row hard and transition quickly.Read more

Metcon For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10 Bar Muscle-Ups 800 Meter Run 10 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders Weightlifting Every minute, on the minute, for 10 minutes (2 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @ 2111 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled) Minute 5 – Hollow Rocks or Hold x 30-40 secondsRead more