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

Weightlifting Deadlift (3 reps (with PERFECT posture and mechanics) @ 20X0) * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x 1 rep * Set 5 – Test 3-RM * Set 6 (optional) – Exceed Set 5 weight for 3-RM Rest exactly 3 minutes between lifts over 85% of your 3-RM. Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups  Read more

Weightlifting Every 4 minutes, for 20 minutes (5 sets):Power Clean + Lunge Complex (4 Power Cleans + 12 Front-Racked  Reverse Lunges) 4 Power Cleans Immediately followed by… 12 Front-Racked Alternating Reverse Lunges Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Power Clean is OK  Read more

Metcon Every 5 minutes, for 35 minutes (7 sets) for times: Run 400 Meters 8 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups Please note times for each of the seven sets.  Read more

Weightlifting Every 2 minutes, for 10 minutes (4 sets): Single Arm Dumbell Press (8-10 Reps each arm) Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Burpees Over the Barbell Metcon (No Measure) Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled) Station 2 – 60 seconds of Side-Plank Hold (Left Side) Station 3 – 60 seconds of Band Pull-Aparts Station 4 – 60 seconds of Side-Plank Hold (Right Side)  Read more