Metcon (AMRAP – Reps) Three sets for max reps of:60 seconds of Wall Ball Shots (20/14 lbs)60 seconds of Kettlebell Swings (24/16 kg)60 seconds of Double Unders60 seconds of Strict Handstand Push-Ups60 seconds of Rowing (for Calories)Rest 3 minutesRead more

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)For time: 10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs F: 35-lb. dumbell, 20-in. boxM: 50-lb. dumbbell, 24-in. box Time cap: 20 min Weightlifting Every Two Minutes, for 12 Minutes, (3 sets of): Barbell Hip Thrusts (10 Reps)  Single Arm Kettlebell Row (6 Reps Ea. @20X1 )Read more

The gym is closed today – Happy Thanksgiving!Read more

Weightlifting “Chesticles”Every minute, on the minute, until you can no longer complete a successful repetition: Bench Press (1 rep) Males: Start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds), then increase by 5 lbs each minute until you cannot safely complete the single rep.Females: Start at 65 lbs and add 5 lbs each minute until you cannot safely complete the single rep. Metcon”Desire” (AMRAP – Reps) For max reps:5 Minutes of Burpee Box Jump-Overs (24″/20″)Read more

Weightlifting Deadlift  *Set 1 – 8 reps @ 50%*Set 2 – 6 reps @ 60%*Set 3 – 4 reps @ 70%*Set 4 – 2 reps @ 75%*Set 5 – 2 reps @ 85%Rest as needed Metcon (2 Rounds for time) Two sets for times of:Row 750/600 Meters20 Toes to Bar40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)Rest the same length of time the first set took you – 1:1 Work:Rest RatioRead more