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

Weightlifting Every 90 seconds, for 3 sets of each, complete the below: Minute 1 – Floor Dumbbell Press x 5 reps increasing in weight each set to a heavy 5 reps Minute 2 – Prone Plank x 40 seconds Minute 3 – Hollow Rocks or Hold x 30-40 Metcon In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of: 5 Shoulder to Overhead (135/95 lbs) 10 Burpees Over the Barbell Review Tuesday October 16, 2018Read more

Metcon Fright Gone Bad 3 Rounds 1:00min Max Rep Push-press, 75#(55#) 1:00min Max Rep Box Jump, 20″ 1:00min Max Rep Sit-Ups 1:00min Max Rep Wall Ball, 20#(14#) 1:00min Max Calorie Row 1:00min RestRead more

Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Hang Clean + Clean Start around 65% of your 1-RM Clean and build over the course of the 8 sets to something heavy for today. Metcon Complete as many rounds and reps as possible in 12 minutes of: 12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 9 Box Jump-Overs (24″/20″) 6 Bar Muscle-UpsRead more

Weightlifting Take 15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift Metcon Every minute, on the minute, for 15 minutes: 30 Double-Unders 3 Deadlifts Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM.Read more