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

Weightlifting Every 2 Minutes for 16 Minutes, build to a Heavy-ish Clean (8 Sets): *Build over the course of 8 sets and use last load for 18.2A Crossfit Games Open 18.2  1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap Crossfit Games Open 18.2 A  Use the remaining time from 18.2 to accomplish a 1RM  cleanRead more

Every minute, on the minute, for 30 minutes (6 sets of each): Minute 1 –Short Lap run Minute 2 – 20 Wall Ball Shots (20/14 lbs) Minute 3 – 15 Hand Release Push-Ups Minute 4 – 15 Box Jump-Overs (24″/20″) Minute 5 – 30-Second Front Leaning Rest on Rings SCORING: REPS! RX – if completed movements and all reps, it is 52 reps a round and  312 for Total of 6 Rounds  Read more

Gymnastics Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 –Hollow Handstand Marching x 10 reps Interval 2 – L-Sit Hold x 30-45 seconds Interval 3 – Ring Muscle-Ups x 4-6 reps or Pull-Ups x 8 reps Interval 4 – Reverse Snow Angels x 10 reps @ 2020 Metcon Two sets for max reps of: 90 seconds of Double Unders Rest 30 seconds 90 seconds of V-Ups Rest 30 seconds 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Air Squats Rest 30 seconds  Read more

Weightlifting Deadlift (2 reps – 80% of 1-RM Deadlift) Every 2 minutes, for 16 minutes (8 sets): Deadlift x 2 reps @ 80% of 1-RM Deadlift Metcon Five rounds for time of: 24 Kettlebell Swings (32/24 kg) 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg) 12 Box Jumps (24″/20″)  Read more