Gymnastics Every 2 minutes, for 12 minutes (3 sets of each): Ring Muscle Ups  (Max Reps in 45 Seconds) OR (3 Rolls to Candlestick +3-4 Low Ring Muscle Up Progression) Alternating Pistols (16-20 Reps) (if you’re proficient, add weight with a kettlebell) Metcon Every minute, on the minute, for 20 minutes (5 sets of each): Minute 1 –200/150 Meters of Rowing Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs (24/16 kg) (50/35lbs) Minute 3 – 15 Box Jump-Overs (24″/20″) Minute 4 – 30-Second Front Leaning Rest on RingsRead more

Weightlifting Every 2 minutes, for 20 minutes (10 sets): Clean and Jerk (1 Rep) Build over the course of the 10 sets to today’s heavy. Encourage Full Squat since that is in the workout. Metcon “2008 CrossFit Games Finale” For time: 30 Squat Clean & Jerks (155/105 lbs)Read more

Metcon  “Row-meo & Juliet” In teams of THREE, complete the following for time: 300 Wall Ball Shots 4000 Meter Run 5000 Meter Row Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and all three teammates should be working at all times.Read more

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

Metcon Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 14/10 Calories of Rowing Minute 2 – 8 Burpee Box Jump-Overs (24″/20″) Minute 3 – 12 Chest-to-Bar Pull-Ups Minute 4 – 12 Front-Racked Alternating Reverse Lunges (135/95 lbs) Minute 5 – 10 Hand Release Push-UpsRead more