Weightlifting Every 2 minutes, for 14 minutes (7 sets): Front Squat (Max reps ) *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 – 3 reps @ 85%*Set 7 – Max Reps @ 80%   Metcon Every 4 minutes, for 16 minutes (4 sets) for max Burpees of:60 Seconds of Burpees60 Double-Unders200 Meter Run  Read more

Weightlifting Complete 1 complex, Every 2:30 minutes, for 20 minutes (8 sets) of: 2 Clean Lift-Offs + 1 Power Clean (1)   Metcon Five rounds for time of:20 Kettlebell Swings (24/16 kg)15 Box Jump-Overs (24″/20″) Trail Run Tuesday Matthew Winters today! We can modify the distance as necessary  Meet here at 6pm.Read more

    Weightlifting Three sets for max reps of: Shoulder Press (Unbroken @ 80% of BW) Rest 15 seconds Strict Pull-Up (Unbroken ) Rest 3 minutes   Metcon For time:10 Wall Ball Shots (20/14 lbs) RX+ 30/20#1 Ring Dip9 Wall Ball Shots2 Ring Dips8 Wall Ball Shots3 Ring Dips…1 Wall Ball Shot10 Ring Dips  Read more

  Metcon “Get A Grip”Teams of two must complete 100 repetitions of the following dumbbell complex:1 Deadlift1 Hang Squat Clean1 Front Squat1 Push Press(40/25lbs) The Dumbbells (40 lbs for men, 25 lbs for women) cannot touch the floor at any point during the workout. The partner whohands the Dumbbells off must immediately run 300 meters before he or she may receive the weight back from his or herpartner.  Read more

    Metcon Rounds of 15, 12 and 9 reps for time of:ThrustersBurpees (recommended weights 135/95 lbs)   Weightlifting Three sets of: Bulgarian Split Squat (8-10 reps each @ 30X0) Rest 30 seconds Single-Arm Trap Raises (8-10 reps @ 2111) Rest 30 seconds  Read more