Weightlifting Every two minutes, for 20 minutes (10 sets): Power Clean & Jerk + Squat Clean & Jerk  (1) Build to today’s heavy. Metcon Grace  For Time:  30 Clean and Jerks, 135# / 95# Compare your results to April 30, 2018.  Read more

Weightlifting Every 2 minutes, for 12 minutes (6 sets): Bench Press (2) *Set 1 – 5 reps @ 80-85%*Set 2 – 3 reps @ 85-90%*Set 3 – 2 reps @ 90%*Set 4 – 3 reps @ 85-90%*Set 5 – 8 reps @ 75-80%*Set 6 – 8 reps @ 75-80% – Metcon Five rounds for time of:12 Ring Dips12 Slamballs (30/20lbs)12 Burpees – Mountain Bike Ride Riding Chimney Gulch Today! Meet here at 6pm.   Martin(Marty) and Dan will be leading the ride tonight.  Marty is tall with glasses and Dan is short and featured on several wedding sites cause his wife’s a babe.   For more info on the trail if you’ve never ridden here before click this link.Read more

Weightlifting Deadlift (6) *Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 10 reps @ 60%*Set 3 – 10 reps @ 65%*Set 4 – 8 reps @ 75%*Set 5 – 6 reps @ 80%Rest 2-3 minutes between sets.   Metcon Complete as many rounds and reps as possible in 15 minutes of:60 Double-Unders30 Alternating Reverse Lunges with Dumbbells (50/35 lbs)15 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)Read more

Matthew Winters Lollipop today! We can modify the distance as necessary  Meet here at 6pm.Read more

Metcon Every 5 minutes, for 30 minutes (6 sets) for times: Run 400 Meters 8 Strict Pull-Ups 10 Toes to Bar 12 Hand Release Push-Ups Please note times for each of the six sets. Compare results to April 18, 2018. Accessory Every 60 seconds, for 8 minutes (2 sets of each): Station 1 – 45 seconds of Reverse Snow Angels (slow & controlled) Station 2 – 45 seconds of Side-Plank Hold (Left Side) Station 3 – 45 seconds of Band Pull-Aparts Station 4 – 45 seconds of Side-Plank Hold (Right Side) Trail Run 6pm at Matthews Winters if trail conditions are dry. Click here for details.Read more