Weightlifting Take 15-20 minutes to build to a 1-RM Clean & Jerk Clean and Jerk (1RM ) Metcon Five rounds for time of: 5 Shoulder to Overhead (135/95 lbs) 10 Toes to Bar 20 Double-Unders  Read more

Metcon Against a 3-minute running clock, complete a 600 meter run and as many wall ball shots as possible. Rest three minutes and repeat for a total of five cycles. Post number of wall ball shots completed each round.  Read more

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

Metcon In teams of three, complete 5 sets each of: 500 Meter Row 15 Burpee Box Jump-Overs (24″/20″) 10 Double DB Front Squats (50/35 lbs) Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.  Read more

Weightlifting Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift Deadlift (3RM) Metcon Five rounds for time of: 10 Deadlifts (225/155 lbs) 15 Toes to Bar 200-Meter Run  Read more