Teams of two! Metcon In teams of two, complete the following for time: 2000 Meter Relay Row 1600 Meter Relay Run 120 Single-Arm Dumbbell Thrusters (50/35 lbs) 80 Toes to Bar 40 Strict Pull-Ups 20 Strict Handstand Push-Ups Throughout this workout, only one partner will be working at a time. For the row, switch every 500 Meters, and for the fun, switch every 400 Meters. Partition the rest of the repetitions however you deem best.Read more

We are Open Normal Hours for New Years Eve & New Years Day! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Bench Press x 4-6 reps @ 20X1   Followed by… Every 2 minutes, for 4 minutes (2 sets): Bench Press x Max Reps @ 90% of today’s heaviest set   Metcon Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – 50 Double Unders  Minute 2 – 20 Ab-Mat Sit-Ups  Minute 3 – 10-12 Stationary or Ring Dips @ 1111  Minute 4 – 15-20 Push-Ups  Minute 5 – RestRead more

Barbell Hip Thrusts! Metcon For time: 50/40 Calories of Rowing  40 Deadlifts (225/155 lbs) 50/40 Calories of Rowing  Weightlifting Three sets of: Barbell Hip Thrusts x 8 reps @ 2112 immediately followed by… Barbell Hip Thrust Iso-Hold x 15-30 seconds (hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)Read more

Split Jerks or Strict Press! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Split Jerk *Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk *Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk *Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk Or  B.  Every 2 minutes, for 12 minutes (6 sets): Strict Press x 5 Reps  *Build to todays heavy five reps Metcon Five rounds of: 15/12 Calorie Row 15 Dumbbell Shoulder to Overhead (50/35 lbs)Read more

Kettle Bell Swings! Metcon For time: 400 Meter Run 40 Kettlebell Swings (24/16 kg) 20 Burpee Box Jump-Overs (24″/20″) 400 Meter Run 30 Kettlebell Swings 15 Burpee Box Jump-Overs 400 Meter Run 20 Kettlebell Swings 10 Burpee Box Jump-Overs 400 Meter Run 10 Kettlebell Swings 5 Burpee Box Jump-OversRead more