Weight Lifting Every 2 minutes, for 16 minutes (8 sets): Deadlift x 2 reps @ 80% of 1-RM Deadlift Metcon Five rounds for time of: 24 Kettlebell Swings (32/24 kg) 12 Box Jumps (24″/20″) 12 Toes to BarRead more

Weightlifting Every 2 minutes, for 16 minutes (8 sets): Push Jerk *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 87-89% *Set 6 – 1 rep @ 90-92% *Set 7 – 1 rep @ 93-94% *Set 8 – 1 rep @ 95% Metcon Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Push Presses (95/65 lbs) 10 Burpees Over the BarbellRead more

Weightlifting Back Squat *Set 1 – 5 reps @ 65% of 1-RM *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 4 reps @ 90+% Rest 2 minutes between sets. Metcon Four sets of 3-minute sprints of: “Mary” 5 Strict Handstand Push-Ups 10 Alternating Pistols 15 Pull-Ups Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.Read more

Metcon In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 10 Box Jumps + 5 Pull-Ups Station 2 – 10 Burpees + 6 Dumbbell Ground to Overhead Station 3 – 200 Meter Run with Medicine Ball Teammates can only rotate after the running partner returns. Record total rounds and reps per station.Read more

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