8 Days to sign up for the In-House Comp – whose ready for the new Farmers bars to be used in the Floater?    Weightlifting Every 3 minutes, for 18 minutes (6 sets) of: Back Squat (10) *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 – 10 reps @ 70-80%   Metcon Every 3 minutes, for 15 minutes (5 sets) of:20 Burpees60-Foot Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)   Trail Run Tuesday-CANCELLED No run tonight with all the rain we’ve had and the forecast, we will skip this week.Read more

9 Days to sign up for for the In-House Comp – There are 2 divisions – Everyone can compete! Weightlifting Every 2:30, for 15 minutes (6 sets) of: 3-Position Snatch (1) Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.   Metcon For time:40/30 Calories of Rowing30 Power Snatches (115/75 lbs)20 Toes to BarRead more

  JOIN US FOR YOGA AT 11AM!    Metcon In teams of two, complete as many rounds and reps as possible in 30 minutes of:5 Strict Pull-Ups (Partner A)10 Push-Ups (Partner A)15 Air Squats (Partner A)5 Strict Pull-Ups (Partner B)10 Push-Ups (Partner B)15 Air Squats (Partner B)5 Strict Pull-Ups (Partner A)10 Push-Ups (Partner A)15 Air Squats (Partner A)5 Strict Pull-Ups (Partner B)10 Push-Ups (Partner B)15 Air Squats (Partner B)400 Meter Run (Together)Read more

  Metcon For time:50 Kettlebell Swings (24/16 kg)40 Dumbbell Alternating Lunges with Farmer’s Carry (50/35lbs DBs)30 Burpees20 Dumbbell Thrusters (50/35lbs DBs)10 Bar Muscle-Ups20 Dumbbell Thrusters30 Burpees40 Dumbbell alternating Lunges with Farmer’s Carry50 Kettlebell SwingsRead more

  Gymnastics Autonomous Skill Work   Take 15 minutes to work on multiple skills from the below list. All progressions andmodifications will be acceptable to work on during this time.– Pistols– L Sit/Hollow Holds– Handstand walking and Holds– Handstand Pushups– Muscle ups (bar or ring) – and all progressions– Pull ups– Toes To Bar– Rope Climbs– Double Unders   Metcon Against a 12-minute running clock…Run 1200 MetersImmediately followed by as many rounds and reps as possible of:12 Push Press (95/65 lbs)12 V-Ups  Read more