“Fran Sandwich” Metcon “Fran Sandwich” For time: 1000 Meter Row immediately followed by… Rounds of 21, 15 and 9 reps of: Thrusters (95/65 lbs) Pull-Ups immediately followed by… 800 Meter Run Weightlifting Two sets of: Front Foot Elevated Split Squat x 20 reps @ 1010 (perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately) Rest 60 seconds between legs, and 2-3 minutes between setsRead more

Classes on Sunday are running normal for the 4th of July! Metcon Complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Walking Lunges with Farmer’s Carry (50/35 lb DBs) 20 Dumbbell Floor Presses (50/35 lb DBs) 10 Devil’s Presses (50/35 lb DBs)Read more

Boot Camp & Arm Farm!Read more

Back Squats! Weightlifting Every 2:30, for 15 minutes (6 sets): Back Squat *Sets 1-3 = 2 reps @ 88-90% *Sets 4-6 = 4 reps @ 80-83% The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %. Metcon Three rounds for time of: 21 Thrusters (95/65 lbs) 21 Toes-to-BarRead more

Bench Press! Weightlifting Take 15 minutes to build to today’s 2-RM Bench Press Metcon Complete as many rounds and reps as possible in 12 minutes: 12 Deadlifts (225/155 lbs) 12 Dumbbell Push Press (50/35 lbs) 12 Ring DipsRead more