Its time to squat!! – Weightlifting Every two minutes, for 10 Minutes (5 sets): Back Squat Set 1 – 5 reps @ 45-55% Set 2 – 5 reps @ 55-65% Set 3 – 3 reps @ 65-75% Set 4 – 2 reps @ 75-85% Set 5 – 2 reps @ 80-90% Immediately followed by… Every 2 minutes, for 4 minutes (2 sets): Back Squat x 4-5 reps @ 80-85% – Metcon For time: 30 Slamballs (30/20 lbs) 100 Double-Unders 20 Slamballs (30/20 lbs) 80 Double-Unders 10 Slamballs (30/20 lbs) 60 Double-UndersRead more

Its Haloween! Dont forget to wear your costume! – Metcon CFG Fight Gone Bad 3 Rounds 1:00 min Wall Balls 20/14 1:00 min Sit Ups 1:00 min Box Jumps 20″ (everyone) 1:00 min Push Press 75/55 1:00 min Row (calories) 1:00 min RestRead more

Todd dialed in! – Weightlifting Every 2 Minutes, for 20 Minutes (10 sets): Power Clean + Split Jerk (Build over your 10 sets)  – Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsRead more

Metcon In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thrusters (45 lbs) 400 Meter Run 100 Pull-Ups 400 Meter Run 100 Barbell Thrusters 400 Meter Run 100 Kettlebell Swings *Both athletes perform the run at the same time.Read more

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