Boot Camp + Skills & Drills! Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVERead more

2021 Open Workout: Week 3 Metcon For total time: 15 front squats30 toes-to-bars15 thrustersThen, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups15 thrustersThen, rest 1 minute before continuing with:15 front squats30 bar muscle-ups15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65 lb. for the front squats and thrustersM:95 lb. for the front squats and thrusters Time cap: 15 min Crossfit Games Open 21.4 Complete the following complex for max load: 1 deadlift1 clean1 hang clean1 jerk Time begins immediately following the completion of 21.3. Time cap: 7 min Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVERead more

Double-Unders and Cleans! Weightlifting Five sets of: Barbell Hip Thrusts x 5 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 60 seconds Band-Resisted Face Pulls x 15 reps @ 21X1 Rest 60 seconds Metcon For time: 75 Double-Unders 25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (50/35 lbs) 75 Double-Unders 25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (50/35 lbs) 75 Double-Unders 1 rep = DB Power Clean, keep DBs in Front-Racked position, reverse lunge left, then reverse lunge right Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVERead more

Back Squats! Weightlifting Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+% Metcon Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees  20 Wall Ball Shots (20/14 lbs) 10 Toes to Bar Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVERead more

32 Minutes! Metcon Every 8 minutes, for 32 minutes (4 sets) for times of: 400 Meter Run 16 Burpee Box Jump-Overs (24″/20″) 8 Power Cleans 400 Meter Run Choose a load on the power cleans that can be completed in the first set in 35-45 seconds. If the power cleans start taking more than 75 seconds, reduce load. If your first or second set takes more than 6:15, customize your run or reps to stay right around 6 minutes per set. Post your times for each of the four sets, then add up all the times to post your total working time. Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVERead more