Weightlifting Four sets of: Front Squat (3-5 reps @ 30X1) Rest 20 seconds Strict Pull-Up (Max unbroken Reps) Rest 3 Minut Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Power Cleans (155/105 lbs) 15 BurpeesRead more

Metcon (Time) In teams of two, with only one teammate working at a time, complete the following for time: 1200 Meter Run (together) immediately followed by… 12 rounds of: 8 Strict Handstand Push-Ups (4 each) 16 Chest-to-Bar Pull-Ups (8 each) 24 Air Squats (12 each) immediately followed by… 1200 Meter Run (together)Read more

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

Weightlifting Back Squat *Set 1 – 3 reps @ 80-85% *Set 2 – 2 reps @ 85-90% *Set 3 – 1 rep @ 90-95% *Set 4 – 3 reps @ 85-90% *Set 5 – 2 reps @ 90-95% *Set 6 – 1 rep @ 95-101% Rest 3 minutes between sets – Metcon Complete as many rounds and reps as possible in 10 minutes of: 5 Burpee Pull-Ups 10 Slamballs (20/30lbs) 20 Wall Ball Shots (20/14 lbs)Read more

Weightlifting OPTIONAL STRENGTH OR SKILL DAY :15 Minutes to work these two skills or a strength missed from earlier in the week. Muscle-ups (4-8 Ring Muscle-Ups) (Take time to learn the low transition drill, work on your high ring kips, and strict pullup/dip strength) – Handstand Walk (50-75 Foot Handstand Walk) (use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down) – Metcon  Complete as many rounds and reps as possible in 15 minutes of: 60 Double Unders 50m Walking Lunge 15 Deadlifts (225/155) Accessory Work See Instagram for details and complete on your own after class ends.Read more