Weightlifting Six sets of: Deadlift (3 reps @ 75% of 1-RM Deadlift) let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift) Rest 3 minutes Metcon (Time) Complete rounds of 21, 15 and 9 reps for time of: Hang Power Clean (115/75 lbs) Bar-Facing Burpees  Read more

Metcon (6 Rounds for time) Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Hand Release Push-Ups 25 Wall Ball Shots (20/14 lbs) Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.  Read more

Metcon Complete as many reps/calories as possible at each of the following 4-minute stations: Eight rounds of: 20 seconds of Air Squats Rest 10 seconds Rest 2 minutes, and when the running clock reaches 6:00… Eight rounds of: 20 seconds of Toes to Bar Rest 10 seconds Rest 2 minutes, and when the running clock reaches 12:00… Eight rounds of: 20 seconds of Burpees Rest 10 seconds Rest 2 minutes, and when the running clock reaches 18:00… Eight rounds of: 20 seconds of Rowing Rest 10 seconds Rest 2 minutes, and when the running clock reaches 24:00… Eight rounds of: 20 seconds of Ring Muscle-Ups or Chest-to-Bar Pull-Ups Rest 10 seconds  Read more

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead more

Metcon Three rounds for time of: 10 Power Cleans (135/95 lbs) 50 Double-Unders Weightlifting Single Leg Romanian Dead Lift (6-8 reps each leg @ 4011) Rest 60 seconds Barbell Glute Bridge (6-8 reps @ 20X1) Rest 60 Seoncds Hollow to Wall Hold (45 Second hold ) Rest 60 seconds  Read more