Gymnastics Every 2 minutes, for 12 minutes (3 sets each), rotate through the following stations: Rope Climb (1-4 Attempts)Technique Work Freestanding Handstand Hold (Accumulating 90 Seconds ) Metcon Three sets, for max reps/calories of:2 Minutes of Rowing (for Max Calories)2 Minutes of Burpee Box Jump or Step-Overs1 Minute of Strict Supinated-Grip Pull-UpsRest 2 minutesRead more

Metcon Jackie For Time:1000m Row50 Thrusters, 45#30 Pull-ups Weightlifting – 3 Sets: Bulgarian Split Squat (8 reps each leg @ 3111) Rest 45 Seconds after each leg Handstand Push-ups (8-10 reps @ 20X1 (Strict before Kipping)) Rest 90 seconds (if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)Read more

Metcon For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:15 KB Deadlifts8 Chest-to-Bar Pull-UpsRest 4 minutes, and then… 8 Burpee Box Jump-Overs (24″/20″)8 Ring DipsRest 4 minutes, and then… 15 DB Ground to Overhead (50/35 lbs)8 Toes to BarRead more

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

Weightlifting Five sets of: Unsupported Seated Strict Press (3-4 reps) Rest 2-3 minutes Metcon Complete as many rounds and reps as possible in 15 minutes of:400 Meter Run8 Strict Pull-Ups12 Handstand Push-Ups Accessory Work Every minute, on the minute, for 6 minutes:Minute 1 – 45 Second Hollow Body HoldMinute 2 – 45 Second Prone Plank HoldRead more