Weightlifting Four Sets of: Weighted Pull-ups (2-3 reps @ 21X0 ) Rest 15-20 seconds Strict Pull-Up (Max Reps @ 20X0) Rest 15-20 seconds L-Sit (30-45 seconds (accumulated)) Rest 2 minutes – Metcon In teams of two, complete four rounds for time of: 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 400 Meter Run (Partition the reps however you see fit, and stay with your partner on the run.) – Accessory Work: See Instagram for detailsRead more

Weightlifting Deadlift (15 reps @ 2011) Rest 15-20 seconds Strict Handstand Push-Ups Max Reps in 60 seconds Rest 2 minutes Deadlift (10 reps @ 2011) Rest 15-20 seconds Strict Handstand Push-Ups Max Reps in 60 seconds Rest 2 minutes Deadlift (5 reps @ 2011) Rest 15-20 seconds Strict Handstand Push-Ups Max Reps in 60 seconds Rest 2 Minutes Metcon Against a 2-minute running clock, complete as many rounds and reps as possible of: 10 Box Jumps (24″/20″) 10 Push Press (115/75 lbs) Rest 2 minutes between sets, and complete a total of 4 sets for max reps.  Read more

Metcon Teams of 3: On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 – 10 Hang Power Snatches (75/55) Station 3 – Max Calorie Row Station 4 – Rest 1 Round of “Cindy” – 5 Pull-ups, 10 Push-ups, 15 Air Squats. Score is Total Row Calories. *Modify reps as needed to accommodate finishing each station in 45/50 secondsRead more

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

Weightlifting Take 15 minutes to build to a heavy : Power Clean + Jerk (Push or Split Jerk)  – Metcon Complete as many sets of the following interval until you complete 30 reps: 60 seconds of 135/95 lbs Ground to Overhead Rest 60 secondsRead more