Weightlifting Every two minutes, for 20 minutes (10 sets) of: Clean (1.1 (rest 10 seconds between singles)) Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ – Metcon  Complete as many rounds and reps as possible in 10 minutes of: 5 Ground to Overhead (185/135 lbs) 10 Burpees Over the Barbell 15 Toes to BarRead more

Gymnastics For 15 minutes, rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents Station 2 – Freestanding Handstand Hold Work OR Weightlifting For 15 minutes, Make up Squats or Shoulder Press from earlier this week – Metcon Three sets, for max reps/calories of: 3 Minutes of Rowing (for Max Calories) 2 Minutes of Strict Handstand Push-Ups 1 Minute of Strict Pull-Ups Rest 2 minutes between roundsRead more

Weightlifting Every 2 minutes, for 16 minutes (8 sets): Shoulder Press (2-3 reps) Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+ – Metcon Every minute, on the minute, for 21 minutes: Minute 1 – Russian Kettlebell Swings x 15 reps Minute 2 – Push Press x 15 reps (choose a weight that will challenge you in sets 4 & 5) Minute 3 – Double-Unders x 40-50 repsRead more

Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat (New 1 rep Max) Set 1 – 6 reps @ 65% Set 2 – 4 reps @ 75% Set 3 – 2 reps @ 85% Set 4 – 2 reps @ 90% Set 5 – 1 rep @ 95% followed by…Every 3 minutes, for 6 minutes (2 sets): Back Squat x 1 rep @ 101+% – For Time: 30/20 Calorie Row 30 Thrusters (115/75 lbs) 30 Chest-to-Bar Pull-UpsRead more

We are closed today for New Years Day!! Come in Tuesday ready to start the year off right!Read more