Weightlifting Four sets of: Deadlift (4-6 reps) Rest 20 seconds, then: Push-ups (Max reps @ 1010) Rest 3 minutes Metcon (Time) Four rounds for time of: 25 Kettlebell Swings (24/16 kg) 50 Double-UndersRead more

MTB Ride tonight….maybe, details here. – Metcon (AMRAP – Rounds and Reps) In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 10 Thrusters (95/65 lbs) 10 Box Jumps (24″/20″) 400 Meter Run Metcon (Weight) Sandbag Work out – Performed Outside 3x200ft AHAP sandbag farmers carry – 1 Sandbag per arm Rest as needed between setsRead more

With all the rain we had this weekend and the chance of thunderstorms, we will be riding Apex just in case we need a quick turn around and escape from the weather or if the trails are too muddy to ride.. Meet at the gym at 5:45 and we will bike over!Read more

Weightlifting Take 20 minutes to find today’s 1-RM Clean & Jerk Clean and Jerk (1 Rep) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 8 minutes of: 4 Ground to Overhead (185/135 lbs) 8 Chest-to-Bar Pull-UpsRead more

Metcon (Time) In teams of four, with only 1 person working at a time, complete the following: 300 Kettlebell Swings (24/16 kg) 250 DB Push Press (50/35lb) 200 Pull-Ups 150 Box Jump-Overs (24″/20″) 1600 Meter Medicine Ball RelayRead more