Its Rovember, keep getting in those meters! – Weightlifting Every 90 seconds (3 sets): High-Hang Snatch (2 reps @ 50-65%) Then, Every 90 seconds (3 sets): Hang Snatch (1 Rep @ 65-80%) Then, Every 90 seconds (3 sets): Snatch (1 rep @ 80+ %) – Every 6 minutes, for 18 minutes (3 sets), for times: Row 500 Meters 30 Kettlebell Swings (32/24 kg) 15 Strict Handstand Push-Ups Post times for each set.  Read more

Metcon Five Sets: Against a 3 minute running clock, complete as many rounds and reps as possible of: 50 Air Squats 40 Anchored Sit-Ups 30 Push-Ups 20 Pull-Ups Rest 3 minutes between sets, and pick up the next set where you left off.Read more

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

Alex warming up his Deadlift. – Weightlifting Deadlift Set 1 – 50% x 8 reps Set 2 – 60% x 6 reps Set 3 – 70% x 4 reps Set 4 – 75% x 2 reps Set 5 – 85% x 2 repsRest 3 Minutes between sets – Metcon Five rounds for time of: 24 Kettlebell Swings (32/24 kg) 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg) 6 Box Jump overs (24″/20″)Read more

Time to get out and enjoy this weather! – Weightlifting Five Sets of: Unsupported Seated Strict Press (3-4 reps) Rest 2-3 minutes between sets – Metcon Complete as many rounds and reps as possible in 16 minutes of: Run 400 Meters 20 Push Presses (95/65 lbs) 10 Pull-UpsRead more