Metcon Five sets for max reps of: 60 seconds of Rowing (for calories) 60 seconds of Burpees 60 seconds of Box Jumps (24″/20″) Rest 60 seconds Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute. – Reminder that nutrition coaches Jess Walker and Erin Weaver will be hosting a Free introduction to macronutrients and macro tracking on TODAY, October 22nd at 12:30pm. An abundance of research has been conducted about the amount of food an athlete should be consuming to reach optimal performance, specifically how many of each macronutrient (proteins, carbohydrates, and fats) the body needs in order to operate at high levels of intensity. Athletes will learn how to determine how much of each macronutrient their individual body needs on a daily basis, how and where to get those sources of food, and how to keep track of how much they...Read more

Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Supercharged Saturdays: 11 a.m. Open Gym: 10 a.m. – Noon – Reminder that nutrition coaches Jess Walker and Erin Weaver will be hosting a Free introduction to macronutrients and macro tracking on Sunday, October 22nd at 12:30pm. An abundance of research has been conducted about the amount of food an athlete should be consuming to reach optimal performance, specifically how many of each macronutrient (proteins, carbohydrates, and fats) the body needs in order to operate at high levels of intensity. Athletes will learn how to determine how much of each macronutrient their individual body needs on a daily basis, how and where to get those sources of food, and how to keep track of how much they are eating in a day. For those of you who are familiar with macronutrients and macro tracking, Jess and Erin will be hosting...Read more

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 two minutes, for 4 minutes (2 sets): Back Squat x 8-10 reps @ 73-78% – Metcon Three rounds for time of: 10 Bar-Facing Burpees Over the Barbell 15 Thrusters (95/65 lbs) 20 Pull-UpsRead more

Throwback Thursday to last weekend finishing up the Bourbon Chase in Lexington! – Weightlifting For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. High-Hang Clean (Every 90 seconds, for 6 minutes (4 sets):) 50-65% of 1-RM Clean Rest 60 seconds, and then… Hang Clean (Every 90 seconds, for 6 minutes (4 sets):) 1 rep @ 65-80% of 1-RM Clean Rest 60 seconds, and then… Clean (Every 90 seconds, for 6 minutes (4 sets):) 1 rep @ 80+% of 1-RM Clean – Metcon For time: Row 1000 Meters 30 Alternating Pistols 30 Power Cleans (155/105 lbs) (RX + 185/125 lbs)Read more

Weightlifting Five sets: of: Unsupported Seated Strict Press (5-6 reps)  – Metcon Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – 9 Strict Handstand Push-Ups Minute 2 – 12 Toes to Bar Minute 3 – 15 Burpees Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.Read more