– Weightlifting Split Jerk (Take 15-20 minutes to build to today’s Heavy) 1 Rep – Metcon (AMRAP – Reps) Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets: Row 300/250 Meters Push Press (115/75 lbs)Read more

Metcon (AMRAP – Reps) Against a 4-minute running clock, perform the following for max reps: Run 400 Meters Strict Handstand Push-Ups x Max Reps Rest exactly 4 minutes, and then . . . Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 4 minutes of: 10 Box Jumps (24″/20″) 10 Pull-Ups Rest exactly 4 minutes, and then . . . Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 4 minutes of: 5 Burpees 5 Sand Bag Thrusters (25/40 lbs) Rest exactly 4 minutes, and then . . . Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 4 minutes of: 30 Double-Unders 10 Toes to Bar Accessory Work See Instagram for details. Please complete on your own after class ends.Read more

Weightlifting Three Sets of: Deadlift (6-8 reps @ 2011) Rest 90 Seconds Ring Dips (Max Reps) Rest 90 seconds – Metcon Three rounds for time of: 500 Meter Row 15 Push-ups 10 Kettlebell Swings (32/24 kg)Read more

Metcon In teams of four, complete as many rounds as possible in 24 minutes of: 20 Burpees 20 Wall Ball Shots 20 Anchored Sit-Ups Rest Station – Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes. The teammate at the rest station must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, all partners must run a 300 Meter Lap together.Read more

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