Metcon Three sets for max reps of:45 seconds of Rowing for CaloriesRest 45 seconds45 seconds of Strict Handstand Push-UpsRest 45 seconds45 seconds of Double-UndersRest 45 seconds45 seconds of Strict Supinated-Grip Pull-UpsRest 45 seconds     Complete as many rounds and reps as possible in 10 minutes of:10 Push Presses (135/95 lbs)10 Burpees Over the Barbell10 Toes to Bar  Read more

  Weightlifting Every 2 minutes, for 18 minutes (8 sets): Hang Snatch + Snatch (1) Build over the course of the 8 sets to today’s heavy complex.   Metcon Three rounds for time of:400 Meter Run15 Overhead Squats (135/95 lbs)  Read more

Join us at noon for yoga!   Metcon  In teams of two, with only one teammate working at a time, complete the following as quickly as possible:1200 Meter Run or Row50 Pull-ups100 Hand Release Push-ups200 Squats1200 Meter Run or Row   The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.  Read more

  Weightlifting Back Squat (8) *Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 8 reps @ 75-85%Rest 2 minutes between sets   Metcon For time:800 Meter Run80 Alternating Dumbbell Snatches (50/35 lbs)80-Foot Walking Lunges with Dumbbell in Goblet position (50/35 lbs)800 Meter RunRead more

    Weightlifting Every 2 minutes, for 16 minutes (8 sets): Hang Clean + Clean (1) Athlete will execute one clean from the hang position, and then one from the floor Build over the course of the 8 sets to today’s heavy complex.   Metcon Every 90 seconds, for 15 minutes (5 sets of each):Station 1 – 5 Hang Squat CleansStation 2 – 18/12 Calories of Rowing Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.Read more