Weightlifting Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+% Metcon Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Wall Ball Shots (20/14 lbs) 10 Toes to Bar  Read more

Metcon (5 Rounds for time) Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters 15 Burpee Box Jump-Overs (24″/20″) Run 400 Meters Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and five sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.  Read more

Weightlifting Every 3 minutes, for 15 minutes (5 sets) Bench Press (5 reps) Metcon In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of: Station 1 – 500 Meter Row Station 2 – 20 Chest-to-Bar Pull-Ups Station 3 – Rest  Read more

Metcon In teams of two, alternating each movement, complete ten rounds for time of: 400 Meter Run 40 Air Squats 10 Burpee Box Jump-Overs (24″/20″) (Partner A runs 400 meters; Partner B performs 40 Air Squats; Partner A performs 10 Burpee Box Jump-Overs; Partner B runs 400 meters; etc…)  Read more

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 11 a.m. – 1 p.m.Read more