Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Super Charged Saturday: 11 a.m. Open Gym: 10 – NoonRead more

– Weightlifting Four Sets of: Bulgarian Split Squat (16 Reps (total) @ 30X1) Rest 45 seconds then Metcon (Weight) 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm) (go as heavy as possible; after the fifth push press, go directly into the walk) Rest 45 seconds – Metcon Three sets for times of: Run 400 Meters 15 Dumbbell Thrusters (50/35 lbs) Rest 3 minutes Post times for each set.Read more

– Weightlifting Deadlift Set 1 – 50% x 8 reps Set 2 – 60% x 6 reps Set 3 – 70% x 4 reps Set 4 – 80% x 2 reps Set 5 – 90% x 2 reps Rest 3 minutes between sets – Metcon Complete rounds of 21, 15 and 9 reps for time of: Deadlift (225/155 lbs) (RX+275/185 lbs) Bar-Facing Burpees Over the BarbellRead more

– Weightlifting Every 3 Minutes, for 15 Minutes (5 sets): Shoulder Press (2-3 reps)  – Metcon “Power Hungry” For max calories: 3 Minutes of Rowing/Assault Bike Rest 4 minutes until the running clock reaches 7:00, and then… Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 8 minutes of: 5 Strict Pull-Ups 10 Hand Release Push-UpsRead more

Building up to some Heavy squats today! – Weightlifting Every 2 Minutes, for 16 Minutes (8 sets): Back Squat Set 1 – 5 reps @ 55% Set 2 – 5 reps @ 65% Set 3 – 3 reps @ 75% Set 4 – 2 reps @ 85% Set 5 – 2 reps @ 90% Set 6 – 1 rep @ 95% Set 7 – 2 reps @ 90% Set 8 – 1 rep @ 90% – Metcon Three rounds for time of: 100 Double-Unders 10 Hang Squat Cleans (155/105 lbs) (RX+185/125 lbs) 10 Alternating Front-Racked Reverse LungesRead more