Row, Ski-Erg, Assault Bike, or Run??? Metcon Complete rounds of 40, 30, 20 and 10 reps/calories of: Row or Ski-Erg or Assault Bike or Run (400/300/200/100) Alternating Bodyweight Lunges Rest 2 minutes, and then. . . Complete rounds of 40, 30, 20 and 10 reps/calories of: Row or Ski-Erg or Assault Bike or Run (400/300/200/100) Air Squats Rest 2 minutes, and then. . . Complete rounds of 40, 30, 20 and 10 reps/calories of: Row or Ski-Erg or Assault Bike or Run (400/300/200/100) Push-UpsRead more

Boot Camp & Arm Farm!Read more

Come enjoy a drink at the Beer Garden! Metcon “Helton” Three rounds for time of: 800 Meter Run 30 Dumbbell Squat Cleans (50/35 lb DBs) 30 BurpeesRead more

“Strict Diane”! Metcon “Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 225/155 lb Deadlifts Strict Handstand Push-Ups Weightlifting Every 90 seconds, Three sets of: Station 1 – Barbell Hip Thrust x 6 reps @ 21X1 Station 2 – Band Pull-Aparts x 30 reps @ 1010 Station 3 – L-Sit x 60 seconds (accumulated time)Read more

Strict Press! Weightlifting Every 2 minutes, for 14 minutes (7 sets): Strict Press x 2 reps *Sets 1-3: 75% of 1-RM *Sets 4-5: 80-85% of 1-RM *Sets 6-7: 90-95% of 1-RM Metcon Three rounds for time of: 50 Double-Unders 30 Slamballs (30/20 lbs) 20 Toes to BarRead more