Its Monday…. Time to Grind!! Metcon 5k Run or Row for TimeRead more

Metcon In Teams of 4 complete the following in 25 minutes 50 In Unison Burpees Then in remaining time: 20 Front Squats (95/65) 30 Kettlebell Swings (53/35) 20 Front Rack lunges – in place (95/65) Rest One Partner at each statoinRead more

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

Happy Friday!! – Weightlifting Five Sets of: Deadlift (3-4 Reps @ 2111) Rest 2 Minutes – Metcon Three rounds for time of: Run 400 Meters 15 Toes to bar  Read more

Crossfit Endurance Trail Run: 6:00 p.m. Weightlifting Five sets of: Bench Press (2.2.2.2) Rest 10 seconds between doubles Rest 30 seconds after complete set Dynamic Push-Up (10-15 Reps) Rest 3 Minutes – Metcon In teams of two, with only one person working at a time, complete five sets each of: 200 Meter Farmer’s Carry  Read more