Metcon In teams of three, complete as many rounds as possible in 15 minutes of: 6 Medball Cleans (20/14 lbs) 6 Burpee Box Jump-Overs (24″/20″) Rest EXACTLY five minutes, and then: In teams of three, complete as many rounds as possible in 15 minutes of: 10 DB Push Presses (50/35 lbs) 15 Kettlebell Swings (24/16 kg)Read more

SATURDAY CLASS SCHEDULE: Bootcamp 8 & 9AM Super Charged Saturday 10AM Open Gym 11-1PMRead more

Fran 21-15-9 Thrusters, 95# / 65# Pull-ups Weightlifting Two Sets: Bulgarian Split Squat (20 reps each leg @ 1010) Rest 60 seconds after each leg Single Arm Dumbbell Row (8 reps @ 2110 – Ea. Arm) Rest 60 seconds after each armRead more

Weightlifting Every 2:30, for 15 minutes (6 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 5 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 4-5 reps @ 80% *Set 6 – 5-6 reps @ 75% Metcon Four rounds for time of: 400 Meter Run 12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 12 Toes to BarRead more

Weightlifting Five sets of: Push Press (4-5 Reps) Rest 2 minutes Build to today’s heavy 4-5 reps. Metcon Complete as many rounds and reps as possible in 12 minutes of: 15 Burpees 12 Push Press (115/75 lbs) 9 Strict Pull-UpsRead more