New Equipment is in! Metcon For time: 2000 Meter Row 20 Pull-Ups 40 Push-Ups 80 Double-Unders 40 Push-Ups 20 Pull-Ups 1600 Meter RunRead more

Boot Camp + Skills & Drills!Read more

Bench Press! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Bench Press x 5-6 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 – 20/15 Calories of Rowing Minute 2 – 20 Ab Mat Sit-Ups Minute 3 – 20 Slamballs (30/20 lbs) Minute 4 – 15 Push-Ups Minute 5 – RestRead more

Double-Unders! Metcon Complete as many rounds and reps as possible in 6 minutes of: 400 Meter Run (once) immediately followed by rounds of… 40 Double-Unders 20 Kettlebell Swings (24/16 kg) 10 Down Ups Rest until the running clock reaches 8:00, and then… Complete as many rounds and reps as possible in 7 minutes of: 400 Meter Run (once) immediately followed by rounds of… 40 Double-Unders 20 Kettlebell Swings (24/16 kg) 10 Down Ups Rest until the running clock reaches 17:00, and then… Complete as many rounds and reps as possible in 8 minutes of: 400 Meter Run (once) immediately followed by rounds of… 40 Double-Unders 20 Kettlebell Swings (24/16 kg) 10 Down UpsRead more

Tempo Front Squats! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Tempo Front Squat @ 32X1 *Set 1 – 3 reps @ 70% of 1-RM Front Squat *Set 2 – 2 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 87.5% Followed by… One set of: 1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 87.5% Metcon Complete rounds of 21, 15 and 9 calories/reps for time of: Rowing (for calories) Back Squat (135/95 lbs)Read more