CLOSED – FOR THE MORNING CLASSES We will remain closed through the morning of 3/14/19.Noon class will resume as normal through the rest of the night.   Weightlifting Building over the course of 20 minutes, for 10 sets: Hang Clean + Clean (1) Athlete will execute one clean from the hang position, and then one from the floor Build over the course of the 10 sets to today’s heavy complex   Metcon Every 90 seconds, for 15 minutes (5 sets of each):Station 1 – 5 Hang Squat CleansStation 2 – 18/12 Calories of Rowing Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.Read more

WE ARE CLOSING! Noon class – Run as normal  1pm-3:30pm OPEN GYM Cancelled 3:30/4:30/5:30/6:30 CF CLASSES Cancelled Barbell Club- Cancelled Weightlifting Every 2:30 minutes, for 12:30 minutes (5 sets) of: Back Squat (Max reps)*Sets 1-4 – 2 reps @ 88-94% *Set 5 – Max Reps @ 90% Metcon Three rounds for time of: 10 Chest-to-Bar Pull-Ups 15 Box Jump-Overs (24″/20″) 20 Wall Ball Shots (20/14 lbs)Read more

Weightlifting Six sets of: Push Press (2-3)Rest 2 minutes Build to today’s heavy 2-3 reps Metcon Against a 3-minute running clock, complete as many reps as possible of: 250 Meter Run 50 Double-Unders Max Reps of Push Press (115/75 lbs) Rest 3 minutes between sets, and complete a total of three sets.Read more

Metcon “Fran Sandwich” For time: 800 Meter Run immediately followed by… Rounds of 21, 15 and 9 reps of: Thrusters (95/65 lbs) Pull-Ups immediately followed by… 800 Meter Run Weightlifting Two sets of: Bulgarian Split Squat (20 @ 1010)Read more

Metcon Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Russian Kettlebell Swings (32/24 kg) 15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.Read more