We are going to ride North Table Loop at 6:00pm if the trails are dry enough by then. We will meet at the parking lot off of 93 at 6:00pm.  Read more

Weightlifting Four sets of: Hang Snatch (x 2.2) Rest 10 Seconds between doubles, and 2-3 Minutes between sets Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 6 minutes of: 6 Thrusters (115/75 lbs) 9 Pull-Ups 12 Box Jumps (30″/24″) Accessory Work Three sets of: Hollow Holds x 40-60 seconds Rest 30 secondsRead more

Metcon For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes: 8 KB Deadlift – AHAP 8 Chest-to-Bar Pull-Ups Rest four minutes, then… 8 Burpee Box Jump-Overs (24″/20″) 8 Ring Dips Rest four minutes, then… 8 Slamballs (30/20lb) 8  V-UpsRead more

Weightlifting Three sets of: Dumbbell Walking Lunge (20 Steps) Rest 60 Seconds Single Arm Dumbbell Row (10-12 reps each arm @ 21X0) Rest 60 Seconds, can use KB as well. Metcon (Time) For time: 400 Meter Run 50 Wall Ball Shots RX (30/20lb) 40 Box Jumps or Step-Ups 30 Dumbbell Shoulder to Overhead (50/35#) 20 Toes to Bar 400 Meter RunRead more

Trail run at 6:00pm at North Table, details here! – Weightlifting Every 2 minutes, for 12 minutes (2 sets of each): Muscle-ups (Max reps in 45 sec) (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Alternating Pistols (16-20 reps) (if you’re proficient, add weight with a kettlebell) Metcon Every minute, on the minute, for 20 minutes (5 sets of each): Minute 1 –200/150 Meters of Rowing Minute 2 – 15 Kettlebell Swings (32/24 kg) Minute 3 – 15 Box Jump-Overs (24″/20″) Minute 4 – 30-Second Front Leaning Rest on Rings or Hollow PlankRead more