Yoga Cancelled Today – Sorry for the inconvenience!    Metcon In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:1000 Meter Row100 Kettlebell Deadlifts100 Meter Kettlebell Farmer’s Carry100 Kettlebell Walking Lunges100 Kettlebell Push Presses(Female RX 16kg – Male RX – 24kg)Read more

  It’s First Friday! Bring in your friends and family to WOD with you!   Metcon Every 2 minutes, for 30 minutes (3 sets of each):Station 1 – 400/300 Meter RowStation 2 –Plank Hold – 60-90 SecondsStation 3 – 300 Meter RunStation 4 – 30 V-upsStation 5 – 10 Renegade Rows (50/35 lbs)(Push-Up, Row Left, Push-Up, Row Right = 1 rep)Read more

      Weightlifting Front Squat (4) *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 – 1 rep @ 95%*Set 7 – 4 reps @ as heavy as possibleRest 2 minutes between sets.   Metcon “Karen” For Time:  150 Wall-Ball Shots, 20# / 14#Read more

    Weightlifting Three sets of: Pause Deadlift (6) Pause 1″ off the floor for a count of 2 (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of1-RM and build by feel)Rest 2-3 minutes between sets   Metcon Two rounds for time of:800 Meter Run30 Slamballs (30/20 lbs)15 PullupsRead more

1 more day to sign up for the In house comp! Don’t miss out on one of the funnest events at the gym!  Weightlifting For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you buildinto heavy loading for your full cleans from the floor.Every 90 seconds, for 6 minutes (4 sets) of each: High-Hang Clean (1 rep @ 50-65%) Hang Clean (1 rep @ 65-80%) Clean (1 rep @ 80+%)   Metcon Three rounds for time of:10 Hang Squat Cleans (155/105 lbs)15 Box Jumps (24″/20″) Trail Run Tuesday (at 5:00pm today) We are planning to run Meyer Ranch Loop in Conifer Colorado. We will meet at the Meyer Ranch parking lot at 5:00pm.Read more