Weightlifting Every 90 seconds, for 12 minutes (8 sets) of: Bench Press (2) 2 reps @ 80%   Metcon Four rounds for time of:400 Meter Run10 Single-Arm Dumbbell Push Press (left side – 50/35 lbs)10 Single-Arm Dumbbell Push Press (right side – 50/35 lbs)15 Ring Dips   MTB RIDE Riding Apex tonight at 6pm meet at the gym at 5:45pm  Read more

    Weightlifting Deadlift (4) *Set 1 – 10 reps @ 55% of 1-RM*Set 2 – 10 reps @ 65%*Set 3 – 6 reps @ 75%*Set 4 – 8 reps @ 80%*Set 5 – 6 reps @ 85%*Set 6 – 4 reps @ 90%Rest 2-3 minutes between sets.   Metcon For time:60/40 Calories of Rowing50 Pull-Ups100-Foot Walking Lunges with KB/DB Farmer’s Carry (50/35 lbs)Read more

  Metcon In teams of two, complete the following for time:300 Wall Ball Shots4000 Meter Run5000 Meter RowRead more

                      Weightlifting Every two minutes, for 20 minutes (10 sets): Hang Power Clean + Power Clean (1) Build to today’s heavy complex.   Metcon Every minute, on the minute, for 12 minutes (4 sets) of:Minute 1 – 50 Double-UndersMinute 2 – 12 Toes to BarMinute 3 – 16 Hand Release Push-UpsRead more

FREE YOGA ON SUNDAYS! Don’t forget to give your body some love! We have a new instructor – Katie Pate! For those of you who do not know her, she’s a badass first off but also a long time member who has made her way back to us! Come check out her class!   Metcon Three rounds for max reps of:1 Minute of Burpees1 Minute of Wall Ball Shots (20/14 lbs)1 Minute of Dumbbell Deadlifts (70/50 lbs)1 Minute of Medicine Ball Sit-Ups (20/14 lbs)1 Minute of Dumbbell Snatch (70/50 lbs)Rest 3 minuteRead more