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

Metcon Every 2 minutes, for 40 minutes (5 sets of each): Station 1 – Deadlift x 4-6 reps @ 21X1 Station 2 – Push-Ups x Max Reps in 60 seconds Station 3 – Alternating Reverse Lunges with KB x 20 reps @ 2010 Station 4 – Strict Press with DBs x 8-10 reps @ 2010  Read more

Metcon In five minutes, complete the following: Row 500 Meters Run 400 Meters Double-Unders x Max Reps Rest exactly five minutes. Perform a total of four sets (35 minutes, 2000M row, 1600M run & a LOT of DUs).  Read more

Weightlifting Weighted Strict Pull-Ups ( find your 1-RM ) Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling. Metcon Complete as many rounds and reps as possible in 10 minutes of: 200 Meter Run Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)  Read more

Weightlifting Four Sets of: Front Squat (4-6 Reps @30X1) Rest 20 seconds High Box Jumps (1.1.1.1.1) (rest 3-5 seconds between each jump – step down after each jump) Rest 2 Minutes Metcon (AMRAP – Reps) Five sets for max calories/reps of: 30 seconds of Rowing (for max calories) 30 seconds of Rest 60 seconds of Kettlebell Swings (24/16 kg) Rest 2 minutes  Read more