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

These two are happy its friday… and Bench press day Weightlifting Three sets of: Bench Press (6-8 reps @ 20X1) Rest 60 seconds Strict Pull-Up (Max Reps) OR Pull-Ups x 3-5 reps @ 51X1 Rest 60 seconds – Metcon For time: 50/30 Push-Ups 400 Meter Run 30 Heavy Kettlebell Swings 400 Meter Run 50/30 Push-Ups 400 Meter Run 30 Heavy Kettlebell Swings 400 Meter RunRead more

Lots of snatching today! Weightlifting Snatch (Take 15 minutes to build to todays 1-RM)  – Metcon Every minute, on the minute, for 20 minutes: Even minutes – Row Sprint x 30 seconds Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1-RMRead more

Weightlifting Four Sets of: Front-Racked Alternating Reverse Lunges (8-10 reps each leg @ 20X1) Rest 60 seconds Handstand Push-ups (Max Effort) Or L Seated Dumbell Press x 10 reps Rest 60 seconds – Metcon Four rounds for time of: 10 Toes to Bar 20 Wall Ball Shots (20/14lb) 40 Double-UndersRead more

Weightlifting Four Sets: Deadlift (3-5 reps @ 30X1) Rest 20 seconds Tall Box Jumps (10 reps) Rest 3 Minutes – Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Power Cleans (155/105 lbs) 10 Chest-to-Bar Pull-Ups (RX+ 3 Rope Climbs) 10 BurpeesRead more