Strict Press! Weightlifting Every 2 Minutes, for 10 Minutes (5 sets) of: Strict Press Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 80% Set 4 – 2 reps @ 85% Set 5 – 1 rep @ 90% Immediately followed by… Every 2 Minutes, for 4 Minutes (2 sets) of: Strict Press x 8 reps @ 75% Metcon Three rounds for time of: 500 Meter Row 15 Chest-to-Bar Pull-Ups 15 Strict Handstand Push-Ups 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

AMRAP! Metcon Complete as many rounds and reps as possible in 8 minutes of: 15 Calories of Rowing, Ski Erg or Assault Bike 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Push Presses Rest 2 minutes, and when the running clock reaches 10:00… Complete as many rounds and reps as possible in 8 minutes of: 15 Calories of Rowing, Ski Erg or Assault Bike 5 Dumbbell Devil’s Presses Rest 2 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps as possible in 8 minutes of: 15 Calories of Rowing, Ski Erg or Assault Bike 12 Front-Racked Dumbbell Lunges 9 Dumbbell Push Presses *No RX weight – if workout is performed as written, RX can be clicked. 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...Read more

Boot Camp + Skills and 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

CrossFit Games Open workout 21.2 For Time 10 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 20 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 30 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 40 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 50 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs Time Cap: 20 minutes Weightlifting Three Sets Weighted Glute Bridges (15 reps ) 30 second rest Banded Glute Bridges (Max Effort Hold x 60 seconds) Rest 30 seconds Weighted Deadbug (10 reps) Rest 90 seconds 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 Five sets of: Back Squat x 2 reps @ 90+% Rest 2 minutes Metcon “Little Giza” For time: 25 Pull-Ups 50 Wall Ball Shots (20/14 lbs) 100 Double-Unders 50 Wall Ball Shots (20/14lbs 25 Pull-Ups Time Cap = 15:00 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