Weightlifting Every minute on the minute (EMOM) for 12 minutes (4 sets):   Interval 1: Wall-Facing Handstand Marching (12) Interval 2: Dumbbell Bent Row (8 reps @20×1) Interval 3: HS Lunge + Tabletop + Hand Plant + Scissor Kick (2 per leg )   Metcon Four sets for max reps, each against a 3-minute running clock:Row 500 MetersStrict Handstand Push-Ups x Max Reps   Rest 3 minutes between sets.Read more

    Weightlifting Every 3 minutes, for 15 minutes (5 sets): Back Squat (2) Goal is to make all five sets heavy. Your goal will be to establish a new 2-RM PR by the final set.   Metcon Three rounds for time of:60 Double-Unders15 Thrusters (95/65 lbs)10 Burpee Box Jump-Overs (24″/20″)   Trail Run We will be running the Mount Falcon West Loop We will meet at 6pm. Directions to the parking lot where we will meet at can be found here: https://www.google.com/maps/dir//39.636104,-105.239414/@39.6336377,-105.2988785,12z/data=!3m1!4b1Read more

    Weightlifting Every 2 minutes, for 3 sets, for 3 sets, for 4 sets: High-Hang Snatch (1 rep @ 55-65%) Hang Snatch (1 rep @ 65-75%) 2″ Below Knee Snatch (1 rep @ 75-85%)   Metcon For time:800m Run30 Toes to Bar20 Snatches (135/95 lbs)Read more

  Metcon In teams of three, complete the following for time:1200 Meter Relay Run120 Double-Unders90 Medicine Ball Squat Cleans (20/14 lbs)60 Box Step-Overs with Dumbbells (50/35 lbs – each hand)1200 Meter Relay Run120 Double-Unders90 Medicine Ball Squat Cleans60 Box Step-Overs with Dumbbells1200 Meter Relay RunRead more

  FIRST FRIDAY! Everyone and anyone can come in for free so bring in your friends and family!   Weightlifting Every 2 minutes, for 16 minutes (8 sets): Front Squat (3) 3 rep @ 80-85% or more of 1-RM   Metcon Annie (Time) 50-40-30-20-10  Double-unders  Sit-upsRead more