Weightlifting Clean (Take 15-20 minutes to build to a heavy-ish Clean) Metcon Three rounds for time of: Run 400 Meters 8 Front Squats (Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up.)  Read more

Metcon In teams of four, complete three rounds each of: Row 500 Meters 30 Thrusters (95/65 lbs) 20 Burpees Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceding teammates have completed their work at that station. Each partner will start at a different station (3 working/1 resting) and may only rotate stations until everyone is done with their own station.  Read more

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

Metcon CrossFit Games Open 18.5: (11.6 and 12.5) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters, 100#/ 65# 18 Chest-To-Bar Pull-ups 21 Thrusters, 100#/ 65# 21 Chest-To-Bar Pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.  Read more

Weightlifting Deadlift * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x 1 rep * Set 5 – Test 3-RM * Set 6 (optional) – Exceed Set 5 weight for 3-RM Rest exactly 3 minutes between lifts Perform these with PERFECT posture and mechanics. – Metcon “Lucky Sevens” (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps (24/20″) 7 Burpees 7 Kettlebell Swings (24/16 kg)  Read more