Weightlifting Deadlift Take 20 minutes to build to a 1-RM Deadlift Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the last let immediately. Metcon Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts 12 Box Jump Overs (24″/20″) Compare results to October 19, 2018Read more

Metcon In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 14 Dumbbell Thrusters (40/25 lbs) 21 Double-Unders Rest until the running clock reaches 20:00, and then… In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 9 Burpee Box Jump-Overs (24″/20″) 9 Medball Squat Cleans (20/14 lbs) 9 Chest-to-Bar Pull-UpsRead more

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

Weight Lifting Take 20 minutes to build to a 2-RM Bench Press Metcon Every 5 minutes, for 15 minutes (3 sets) for times: 500 Meter Row 10 Renegade Rows (50/35 lbs) 20 V-Ups *Renegade Rows = Push-Up, Row Left, Push-Up, Row RightRead more

Metcon Every 8 minutes, for 32 minutes (4 sets): 20/15 Calories of Rowing 20 Dumbbell Squats (50/35 lb DBs) 20 Walking Lunges with DB Farmer’s Carry (50/35 lbs) 800 Meter RunRead more