Metcon Every 6 minutes, for 30 minutes (5 sets) for times: 500 Meter Row 25 Wall Ball Shots (30/20 lbs to a 10′ target) Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes.  Read more

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

Weightlifting Four sets of: Deadlift (5 Reps) Rest 20 seconds L-Seated Dumbbell Press (5 reps) Rest 3 minutes Metcon For time: 10 Strict Handstand Push-Ups 20 Thrusters (95/65 lbs) 30 Kettlebell Swings (32/24 kg) 40/30 Calories of Rowing 30 Kettlebell Swings (32/24 kg) 20 Thrusters (95/65 lbs) 10 Strict Handstand Push-Ups  Read more

Gymnastics Gymnastics Skills Practice – Come in and have some fun! Play on the high rings, get up on the ropes, learn a kipping pullup. Etc.! Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency. (Take 2-3 minutes at each movement then switch) – OR – Weightlifting Strength Make up – Make up a missed strength day from earlier this week. Can only be from this week’s strength – This is not open gym strength. Prior days included:  Front squat, Turkish Get ups, Clean and Jerk. Metcon Five rounds for max reps of: 60 seconds of Burpee Pull-Ups 60 seconds Ring Dips @ 1111 60 seconds Box Jump Overs Rest 60 seconds RX Box Jump Overs: Think of these as max effort jumps each time, clearing the whole box is acceptable – your goal is not just to clear...Read more

Weightlifting Three sets of: Front Squat ( 5-6 reps @ 30X1) Rest 90 Seconds Strict Supinated Grip Pull-Up (Max Unbroken Reps @ 11X0) (if you cannot perform 8-10 reps, use a band assist to enable you to get at least 8 reps) Rest 90 Seconds Metcon For time: 500 Meter Row 50 Kettlebell Swings 100 Air Squats 500 Meter Row  Read more