Metcon Four sets for max reps of: 2 Minutes of Rowing (for calories) Rest 1 minute 1 Minute of Strict Handstand Push-Ups 1 Minute of Strict Pull-Ups Rest 1 minute 2 Minutes of Double Unders Rest 1 minute  Read more

Weightlifting Five Sets Back Squat (2-4 reps) Rest 2-3 Minutes Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles  Read more

Weightlifting Four Sets: Shoulder Press (4-6 reps @ 2111) Rest 60 Seconds Weighted Strict Pull-Ups (4-6 reps @ 21X0) Rest 60 Seconds Metcon (Time) Three rounds for time of: 500 Meter Row 20 Shoulder to Overhead (115/75 lbs)  Read more

**SUNDAY CLASSES CANCELLED FOR IN-HOUSE COMP** Please come today and support you gym members competing! Competition will run 9:00AM – 2:30PM – There will be heats running all day.    Read more

**SUNDAY CLASSES CANCELLED FOR IN-HOUSE COMP** Please come and support you gym members competing! Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead more