Weightlifting Deadlift *Set 1 – 65% x 6 reps *Set 2 – 75% x 4 reps *Set 3 – 85% x 2 reps *Set 4 – 90% x 1 rep *Set 5 – 95% x 1 rep *Set 6 – 100% x 1 rep Rest 3 Minutes between sets – Metcon Three rounds for time of: 400 Meter Run 40 Double-Unders 20 Alternating Reverse Lunges with Kettlebells (24/16 kg) RX+ 32/24kgRead more

Metcon In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 7 Thrusters (155/105 lbs) 21 Double-Unders Rest until the running clock reaches 20:00, and then…In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 9 Burpee Box Jump-Overs (24″/20″) 9 Push Press (155/105 lbs) 9 Ring DipsRead more

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

Weightlifting Every 90 seconds, for 12 minutes (8 sets): Snatch Lift Off + Snatch (1 Complex Building over 8 sets) A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees. After your lift-off, reset and perform a full snatch. – Metcon CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#)*Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185# / 135#)*Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225# / 155#) *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches (245# / 175#) Prior to 24:00, complete...Read more

Weightlifting Every minute, on the minute, for 10 minutes: Shoulder Press (2 reps (Build over your 10 sets)) Immediately followed by… Every Minute, on the minute for 10 minutes: Push Press (1 rep (Build over the 10 sets))  – Metcon Complete as many rounds and reps as possible in 8 minutes of: 40 Double-Unders 10 Strict Handstand Push-Ups 20 Kettlebell Swings (24/16 kg)Read more