Weightlifting Five Sets of: Bench Press (4-6 reps @ 20X1) Rest 2-3 Minutes Metcon Three rounds for time of: 400 Meter Run 40/30 Push-Ups 25 Sandbag Back Squats (40/25#)  Read more

Weightlifting Five Sets of: 3-Position Clean (high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight) Rest 2-3 minutes Metcon Complete as many rounds and reps as possible in 9 minutes of: 6 Ground to Overhead (135/95 lbs) 12 Toes to Bar  Read more

Weightlifting Three Sets: Front Squat (4-6 reps @ 41X1) Rest 2 minutes Weighted Pull-ups (2-3 reps @ 2110) Rest 2 Minutes Metcon (Time) Five sets for times of: 15 Wall Ball Shots (20/14lb) 15 Pull-Ups (RX + 6 Bar Muscle Ups) Rest 60 Seconds  Read more

Metcon In teams of three, alternate rounds to complete 10 rounds each for time of: 3 Front Squats (heavy, and taken from the floor) 6 Burpees Over the Barbell 12 Kettlebell Swings (heavy)Read more

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