Metcon In teams of two, alternating rounds, complete five rounds each for time of: Row 500/400 Meters 12 Dumbbell Thrusters (40/25#) 12 Toes to Bar  Read more

IT IS TIME TO PARTY !! COME TO THE ANNUAL HOLIDAY PARTY TONIGHT AT 6:30PM.  kids are welcome Bring a dish and some beverages Rowvember will be announced  Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 11 a.m. – 1 p.m.Read more

Weightlifting Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 – 5 Wall Slides Interval 2 – 1-2 Muscle-Ups or 3 Strict Pull-Ups Interval 3 – 10 Reverse Snow Angels @ 2020 Interval 4 – 10 Banded OHS 30X1 (Set 3- Empty Barbell OHS) Crossfit Games Open 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: 14 minutes  Read more

Metcon (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets) for times: Row 500 Meters Run 800 Meters 50 Double-Unders Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.  Read more

Weightlifting Take 20 minutes to build to today’s 2-RM Bench Press Bench Press (2RM ) Metcon Complete as many rounds and reps as possible in 12 minutes: 12 Deadlifts (225/155 lbs) 12 Dumbbell Push Press (50/35 lbs) 12 Ring Dips  Read more