Gymnastics Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Rope Climb x 1-2 ascents Station 2 – Strict Handstand Push-Ups x max unbroken reps Station 3 – Alternating Pistols x 20 reps – Metcon Complete as many rounds and reps as possible in 10 minutes of: 5 Chest to Bar Pull-Ups 10 Ring Dips 15 Wall Ball Shots (20/14 lbs)  Read more

Sunday Funday! Metcon In teams of two, complete: 100 Pull-Ups 300 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100 Wall Ball Shots 300 Meter Farmer’s Carry 100 Burpee Box Jump-Overs (24″/20″) 300 Meter Farmer’s Carry Partition the reps however you would like.  Read more

Bootcamp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Supercharged Saturdays: 11 a.m. Open gym: 10 a.m. – NoonRead more

Nice long partner workout today to kick off the weekend! – Metcon In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Front Squats (225/155 lbs – from the ground) followed immediately by: In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Thrusters (135/95 lbs)  Read more

Running Lair o’ the Bear out and back.  The full thing would be about 6.8 miles but since it it’s out and back, you can cut it short to accommodate the mileage you want/need to run. Meet HERE at 6pm.Read more