The Gym will be Closed Christmas Day Happy Holidays! Metcon Every 10 minutes, for 40 minutes (4 sets) for times: 1000 Meter Row 20 Box Jumps (24″/20″ – jump up, step down) 10 Wall Walks 5 Ring Muscle-UpsRead more

How are your Double-Unders?? Weightlifting Three sets of: Dumbbell Shoulder Press x 8 reps @ 2111 Rest 45 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Dumbbell Skull Crushers x 10-12 reps @ 2011 Rest 45 seconds Strict Toes to Bar x 6-8 reps @ 2110 Rest 45 seconds Metcon Four rounds for time of: 50 Double-Unders 25 Push-Ups 25 Kettlebell Swings (32/24 kg)Read more

Weightlifting Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% Rest as needed Metcon For time: 800 Meter Run 15 Thrusters (115/75 lbs) 15 Chest-to-Bar Pull-Ups 12 Thrusters 12 Chest-to-Bar Pull-Ups 9 Thrusters 9 Chest-to-Bar Pull-Ups 800 Meter RunRead more

[photo] Super Charged Sunday Barbara WOD – Girl Workout 30-50 mins Five rounds:  20 pull-ups,  30 push-ups,  40 sit-ups,  50 air squats, 3 minutes rest Rahoi – Hero Workout Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees CF Open workout 16.3  AMRAP in 7 minutes 10 Power Snatches (75/55 lb) 3 Bar Muscle-UpsRead more

[photo] Metcon Complete as many rounds and reps as possible in 35 minutes of: 400 Meter Run 40/30 Calories of Rowing  30 Dumbbell Shoulder to Overhead (40/25 lbs) 20 Alternating Front-Racked Reverse Lunges (40/25 lbs)Read more