Metcon In teams of three, complete five sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Box Jump-Overs 60 seconds of Burpees Rest 60 seconds Teams get one Wall Ball and one Box. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score.  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 two, partners alternate whole sets to complete 5 sets each of: 400 Meter Run 20 Slam Balls (30/20 lbs) 20 Heavy Kettlebell Deadlifts (RX+ Double Dumbbell Deadlifts – AHAP)  Read more

Weightlifting Take 15-20 minutes to build to today’s 1-RM Front Squat (1 rep @ 32X1) (3-second descent, pause for 2 seconds in the bottom, then drive to full extension) – Metcon For time: 20 Thrusters (115/75 lbs) 10 Pull-Ups 30 Front Squats (115/75 lbs) 20 Pull-Ups 40 Back Squats (115/75 lbs) 30 Pull-Ups  Read more

Weightlifting Take 15 minutes and practice gymnastics skills of your choice: Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc. One method is to choose three exercise and perform a skill set. For example: “Three sets, not for time, of: Muscle-Ups x 3-5 reps Handstand Walks x 5 Meters Pistols x 3-5 reps each leg” – Metcon Tabata Mash-Up Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises: Kettlebell Swings Push-Ups Box Jump-Overs Prone Plank Hold Complete all 8 sets of one exercise before moving on to the next.  Read more