MTB Ride Tuesday night at 6:00pm at Green Mountain details can be found here. – Weightlifting Every 2 minutes, for 20 minutes (10 sets): Power Clean (2 reps) *Sets 1-2 – 60-65% of 1-RM Power Clean *Sets 3-4 – 70-75% *Sets 5-6 – 80-85% *Sets 7-10 – 90+% Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsRead more

Let’s try this again….We are upping the difficulty slightly from two weeks ago with a ride up Green Mountain tomorrow at 6pm.  Park and meet at the Rooney Road Parking Lot If we cancel the ride due to weather (like last week), we will post it on facebook or instagram.Read more

Weightlifting Four sets of: Front-Racked Alternating Reverse Lunges (8-10 reps each leg @ 20X1) Rest 60 Seconds Weighted Strict Pull-Ups (8-10 reps) Rest 60 Seconds Metcon (Time) Every minute, on the minute, for 10 minutes: 10 Thrusters (95/65 lbs) 5 BurpeesRead more

Metcon In 5 minutes, complete the following: Run 600 Meters Row as many meters as possible Rest exactly 5 minutes, and then . . . Complete as many rounds and reps as possible in 5 minutes of: 5 Pull-Ups 15 Air Squats Rest exactly 5 minutes, and then . . . In 5 minutes, complete the following: Run 600 Meters Row as many meters as possible. Rest exactly 5 minutes, and then … Complete as many rounds and reps as possible in 5 minutes of: 10 Dumbbell Push Press (50/35 lbs) 10 Toes to BarRead more

Weightlifting Five sets of: Clean (1.1.1) Rest 10 Seconds between singles, and 2-3 minutes between sets Metcon (Time) Four rounds for time of: Run 400 Meters 8 Ground to Overhead (135/95 lbs)  Read more