Weightlifting Every 3 minutes, for 15 minutes (5 sets): Shoulder Press (3-5 reps @ 20X1) If you achieve 5 successful reps, increase the load in the next set.   Metcon Complete as many rounds and reps as possible in 12 minutes of:6 Handstand Push-Ups9 Ring Dips12 Toes to Bar  Read more

  Metcon “Christine” 3 Rounds for time:  500m Row  12 Deadlifts, bodyweight 21 Box Jumps, 20″   Weightlifting Three sets of: Posted Single Leg Deadlift (8-10 reps each @ 3011) Rest 60 seconds Barbell Glute Bridge (6-8 reps @ 20X1) Rest 60 seconds Side Plank (45 seconds)  Read more

  Metcon Every 8 minutes, for 32 minutes (4 sets) for times:800 Meter Run40 Double-Unders20 Chest-to-Bar Pull-Ups Trail Run Tuesday Running South Table Mountain.  There are a lot of options in terms of distances so we will just meet at the Trailhead at 6:00pm and go from there. You can park at the business parking lot across the street located here.Read more

    Weightlifting Take 10 minutes to build do 85% or more of your 1-RM Back Squat,and then… Every 3 minutes, for 9 minutes (3 sets): Back Squat (2-3 reps @ 30X1)   Metcon Against a 2-minute running clock, perform the following:Row 250 MetersMax Reps of Squat Cleans (135/95 lbs) RX+ (185/125lbs) Rest 2 minutes between sets, and complete a total of three sets.Read more

  Metcon In teams of two, alternating each movement, complete ten rounds of:10 Dumbbell Hang “Clusters” (40/25 lbs)20 Dumbbell Box Step-Overs (24″/20″)(40/25 lbs)400 Meter Run   Partner A performs 10 hang “Clusters”; Partner B performs 20 DB Box Step-Overs; Partner A runs 400 Meters; Partner Bperforms 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a ThrusterRead more