Metcon (6 Rounds for time) Every 5 minutes, for 30 minutes (6 sets) for times: Row 500 Meters 12 Toes to Bar 14 Ball Slams 16 Push-Ups Please note times for each of the six sets. – Metcon Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled) Station 2 – 60 seconds of Side-Plank Hold (Left Side) Station 3 – 60 seconds of Band Pull-Aparts Station 4 – 60 seconds of Side-Plank Hold (Right Side)Read more

– Weightlifting Every 2 Minutes, for 20 Minutes (10 sets): Clean and Jerk Build over the course of the 10 sets to something heavy. This should be a full Squat clean and split jerk. – Metcon For time: Run 800 Meters 30 Ground to Overhead (135/95 lbs) Run 800 MetersRead 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 @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90%followed by… One set of: Back Squat x Max Unbroken Reps @ 83% – Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead more

Metcon In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible in 10 minutes of: 10 Push Press (115/75 lbs) 5 Burpees Over the Barbell Rest 5 minutes, and then, As many rounds and reps as possible in 10 minutes of: Row 150 Meters 15 Russian Kettlebell Swings (heavy)Read more

Boot Camp: 8 & 9 a.m. 10am Weightlifting has be canceled due to lack of attendance. Supercharged Saturday: 10 a.m. **NEW TIME** Open Gym: 10 a.m. – Noon What is Super Charged Saturday? Athlete’s choose one workout (from three posted options) to complete. Sometimes the whole class will decided on one option, other times we’ll have two to three workouts going at once. Options typically include a Strongman-style workout, CrossFit benchmark or Hero WOD, and a CompTrain workout.Read more