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

Weightlifting Four sets of: Deadlift (5 reps @ 70% of 1-RM Deadlift) (open your hands and reset at the bottom of every rep) Rest as needeed Metcon Three rounds for time of: 400 Meter Run 20 Toes to Bar 40 Goblet Lunges with 24/16 kg KB  Read more

Weightlifting Every two minutes, for 8 minutes (4 sets) Strict Press (3-4 reps ) Go as heavy as possible! Every two minutes, for 8 minutes (4 sets) Push Press (3-4 reps) Metcon For time: 500m Row 40 Burpee Pull-Ups (pull-up bar 6-10″ above standing reach)  Read more

Metcon For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10 Bar Muscle-Ups 800 Meter Run 10 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders Accessory Work Every minute, on the minute, for 10 minutes (2 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @ 2111 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled) Minute 5 – Hollow Rocks or Hold x 30-40 seconds  Read more

Weightlifting Three sets of: Back Squat (6 reps ) Rest 3 minutes Metcon Complete as many rounds and reps as possible in 12 minutes of: 10 Thrusters (95/65 lbs) RX+(135/95 lbs) 15 Box Jumps (24″/20″) 20 Calories of Rowing  Read more