Metcon In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Wall Ball Shots 30 Kettlebell Swings 20 Burpees 10 Pull-Ups Partner A starts with 50 double-unders, Partner B then performs 40 wall ball shots, Partner A then performs 30 kettlebell swings, Partner B does 20 burpees, Partner A does 10 pull-ups, then Partner B does 50 double-unders…and so on.Read more

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

Weightlifting Four sets of: Push Press (4-6 reps @ 11X1) Rest 90 seconds Dumbbell Walking Lunge (20 steps) Rest 90 seconds – Metcon For time: Run 400 Meters 30 Toes to Bar Run 800 Meters 30 Toes to Bar Run 400 MetersRead more

Weightlifting Five sets of: Back Squat (3-5 reps @ 30X1) Rest 60 seconds Single Arm Dumbbell Row (8-10 reps @ 2020) Rest 60 seconds – Metcon Complete as many rounds and reps as possible in 10 minutes of: 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Push Press (You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs) (RX+ 155/105#) Accessory Work: See Instagram for detailsRead more

Metcon Complete as many rounds and reps as possible in 8 minutes of: Row 250 Meters 5 Strict Handstand Push-Ups 10 Thrusters (95/65 lbs) Rest 8 minutes, and then… Metcon  Complete as many rounds and reps as possible in 8 minutes of: 40 Double-Unders 20/15 Hand-Release Push-Ups 10 Pull-Ups Rest 8 minutes, and then… Metcon  Complete as many rounds and reps as possible in 8 minutes of: 20 Box Jumps (24″/20″) 15 Toes to Bar 10/5 Ring DipsRead more