Normal Schedule today, Closed tomorrow for News Years Day – Metcon For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes: 8 Deadlifts (225/155 lbs) 8 Chest-to-Bar Pull-Ups Rest 4 minutes, and then… 8 minute AMRAP 8 Burpee Box Jump-Overs (24″/20″) 8 Ring Dips Rest 4 minutes, and then… 8 minute AMRAP 8 Ground to Overhead (135/95 lbs) 8 Toes to BarRead more

Two three day weekends in a Row… Has me like Woahhhh Boot Camp: 8 & 9 a.m. Super charged Saturdays: 10 a.m. Open Gym: 10 a.m. – NoonRead more

Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat 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…One set of: Back Squat x Max Unbroken Reps @ 90% – Metcon Complete rounds of 21, 15 and 9 reps for time of: Hang Squat Cleans (115/75 lbs) RX + (135/95 lbs) Bar-Facing Burpees Over the BarbellRead more

Gymnastics Metcon (No Measure) 15 Minutes to work on the below Two Skills: Station 1 – Ring Muscle Ups  – 4-8 Reps Station 2 – Handstand Walk Practice – 75 Feet (use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down) Or Weightlifting 15 Minutes to make up a missed strength day from earlier this week ***(this week’s strength only) – this is not open gym. – Metcon Five rounds for time of: 400 Meter Run 9 Toes to Bar 6 Chest-to-Bar Pull-Ups 3 Bar Muscle-UpsRead more

Weightlifting Every 2 minutes, for 18 minutes (3 sets of each): Snatch Grip RDL (6 reps @ 4011) Dumbbell Bench Press (8 reps @ 21X1) Side Plank (45 seconds per side)  – Metcon In teams of three, perform three sets each for time of: Row 500 Meters If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.Read more