Weightlifting Take 20 minutes to establish today’s 1-RM Back Squat Back Squat (1RM) Rest 2-3 Minutes between sets. Metcon Two sets for max reps, each against a 4-minute running clock, of: 500 Meter Row 15 Thrusters (95/65 lbs) RX+135/95# Max Reps of Bar-Facing Burpees  (RX+Burpee muscle ups) Rest 4 minutes between sets  Read more

5k Row (Time) Max Effort 5k Row OR 5k Run (Time) Max Effort 5k Run  Read more

Metcon Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 Lateral Box Jump-Overs (24″/20″) 15 Dumbbell Thrusters (50/35 lbs) 20 Toes to Bar While one partner works through the round, the other must hold two Kettlebells fully extended overhead. If the Kettlebells are lowered from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, rest with kettlebells extended overhead for as long as it took you to complete the round – performing 3 burpees every time you lower KBs.  Read more

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

Weightlifting Every Three minutes, for 15 minutes (5 sets) of: Bench Press (6 Reps ) Metcon Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Meters of Walking Lunges 30 Double-Unders  Read more