Weightlifting Deadlift (Build to a heavy 2 rep) 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 as many rounds and reps as possible in 12 minutes of: 9 Deadlifts (225/155 lbs) (RX + 275/185 lbs) 12 Box Jumps (24″/20″) (RX + 30”/24”) 200 Meter RunRead more

11 of the gym members took on the Bourbon Chase this weekend over in Kentucky running from Louisville down to Lexington. – Gymnastics Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups Station 2 – 50-75 Foot Handstand Walk Station 3 – L-Sit x 60 seconds (total) – Metcon Three sets for max reps against a 3-minute running clock: Row 600/500 Meters Pull-Ups x Max Reps (RX + Rope Climbs) Rest 3 minutesRead more

“Dissecting Kelly” In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Box Jumps (24/20″) 30 Wall Ball Shots (20/14#)Team members will alternate tasks, with only one member working at any one time.Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes. 61 reps per round – Hail Mary Rule appliesRead more

Boot Camp: 8 & 9 a.m. Olympic Lifting (Jerk with Coach Danny): 10 a.m. Supercharged Saturday: 11 a.m. Open Gym: 10 a.m. – NoonRead more

Weightlifting Every 3 Mintues, for 18 Minutes (6 sets): 3-Position Snatch (high hang, hang, then hang 2″ below the knee – pause for 2 seconds in each starting position) – Metcon Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Pull-Ups 10 Ground to Overhead (155/105 lbs)Read more