Metcon In teams of two, alternating each movement, complete ten rounds for time of: 500/400 Meter Row 10 DB Single Arm Squat Snatches (50/35lb) 10 Burpee Box Jump-Overs (24″/20″) (Partner A rows; Partner B performs 10 Squat Snatches; Partner A performs 10 burpee box jump-overs; Partner B rows; Partner A performs 10 Squat Snatches; etc….)Read more

Bootcamp: 8:00 AM & 9:00 AM Super Charged Saturday: 10:00 AM Open Gym: 11:00 – 1:00 PMRead more

Weightlifting Every 2:30 seconds, 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 – 1 rep @ 90% *Set 6 – 3-5 reps @ 85% Metcon In teams of two and both partners working at the same time, accumulate as many Calories as possible for four rounds each of: 20 Walking Lunges with KB/DB Farmer’s Carry (32/24 kg) (DB 70/55lb) Rowing for Calories Ex. P1 is performing 20 walking lunges while P2 is rowing for Calories. Once 20 lunges are complete partners will switch until four rounds each are completed. *Score will be total Calories accumulated at the end of the 8 Total Rounds.Read more

Weightlifting Take 15 Minutes to build to today’s 3-RM over the course of six sets: Unsupported Seated Strict Press (2-3 reps) Rest 2 minutes Metcon Complete as many rounds and reps as possible in 12 minutes of: 4 Bar Muscle-Ups 8 Toes to Bar 12 Dumbbell Push Presses (50/35 lbs)Read more

Weightlifting For 20 Minutes build to a heavy complex (8 Sets): High Hang Snatch + Hang Snatch Rest 90 Seconds between sets Metcon Five rounds for time of: 20 Wall Ball Shots (20/14 lbs) 5 Squat Snatches (135/95 lbs)Read more