2 Days to sign up for the In-House Comp – If you haven’t talked to a coach about it yet, the time is now! Weightlifting Push Press (1) Take 20 minutes to build to today’s heavy Push Press   Metcon Complete as many rounds and reps as possible in 12 minutes of:6 Burpees8 Dumbbell Push Press (50/35 lbs)10 Toes to barRead more

3 Days to sign up for the In-House Comp – Don’t miss out on the sweet shirts that come with sign up    Metcon “Rabbit’s Delight”Mission:Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.Movements:DB Thrusters (40/25 lb)KB Swings (24/16 kg)Wall Ball (20/14 lb)Box Jumps (24″/20″)Scoring:A team’s score will be determined by the number of repetitions they complete of the indoor movementsRead more

5 Days to sign up for the In-House Comp! Weightlifting Every 90 seconds, for 24 minutes (4 sets): Single-Leg Box Step Downs (6 each leg @ 2111) Hanging Med-Ball Hamstring Curls (12 reps @ 2111) Barbell or Ab-Wheel Roll-Outs (10 reps @ 3010) Supinated-Grip Bent-Over Barbell Row (8 reps @ 2111)   Metcon For max reps:4 Minutes of Dumbbell Burpee Box Step-Overs (50/35 lb DBs over 20″ box)Rest 60 seconds, and then…For max calories:4 Minutes of RowingRead more

6 Days to sign up for the In-House Comp – *hoping to get a brewery to supply a pony keg* Gymnastics Five sets for max reps of: Strict Handstand Push-Up (45 seconds max reps ) Rest 45 seconds Double-Unders (45 seconds max reps ) Rest 45 seconds   Metcon Complete as many rounds and reps as possible in 15 minutes of:10 Left-Arm Dumbbell Push Presses (50/35 lb DB) *(holding 2 DB’s but one stays in front rack)10 Right-Arm Dumbbell Push Presses (50/35 lb DB)15 Dumbbell Goblet Squats (50/35 lb DB)15 Ab-Mat Sit-upsRead more

7 Days to sign up for the In-House Comp – we have some pretty sweet prizes!     Metcon Every 10 minutes, for 40 minutes (4 sets) for times:500 Meter Row30 Kettlebell Swings (32/24 kg)20 Pull-Ups400 Meter Run   Please note times for each of your four sets, and then total those times for your overall time. Your goal should be lowest overalltime. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.Read more