Bootcamp – 8:00AM and 9:00AM Super Charged Saturday – 10:00AM Open Gym 11:00AM to 1:00PMRead more

Weightlifting Take 20 minutes to build to today’s 1-RM Snatch If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow.  Metcon Four sets for max reps/calories of: 60 seconds of Double Unders    30 seconds of Power Snatches (135/95 lbs) Rest 2 minutes Push hard on these intervals! Read more

Weightlifting Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 1 rep @ 101% *Set 8 – 1 rep @ 101+% Rest 2 minutes between sets. 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.) Compare results to 4.9.19Read more

Gymnastics Every 2 minutes, for 12 minutes (two sets of each): Station 1 – Rope Climb Skill Practice (use knotted ropes or utilize sit to stand progression) Station 2 – Handstand Walk Practice (use this time to accumulate time inverted and perfect your ability to balance and move) Station 3 – Muscle-Up Skill Practice (pick a progression to work on the aspect of your muscle-up that needs the most work) Metcon Two sets for max reps: 2 Minutes of Rowing 2 Minutes of Dumbbell Push Press (50/35 lb DBs) 2 Minutes of Rowing  2 Minutes of Ring DipsRead more

Weightlifting Five sets of: Unsupported Seated Strict Press x 3-4  Rest 2 minutes Metcon Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run 8 Strict Pull-Ups 12 Strict Handstand Push-Ups Compare results to 1.4.19Read more