/

Monday, March 27 2023

Metcon: With a continuous running clock, perform the following for times:

0:00 – 1000 Meter Row

5:00 – 75 Shoulder to Overhead 115/75

10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups

15:00 – 75 Box Jump-Overs 24/20

20:00 – 75 Front Squats 115/75

25:00 – 800 Meter Run

/

Tuesday, March 21 2023

Strength: 5 Sets

Front Squat x 2-3 reps

(load as heavy as possible, if you get the third rep, increase load)

Rest 30 seconds

20 Reverse Snow Angels

Metcon: Every 2 minutes, for 12 minutes (2 sets) for times:

Station 1 – 25/18 Cal Bike

Station 2 – 20 Double Kettlebell Front Squats 53/35

Station 3 – 12 Burpee Box Jump-Overs (24″/20″)

/

Tuesday, March 14 2023

We will be closed for evening classes due to the storm.

Strength: Every minute, on minute, for 12 minutes

High Hang Power Snatch x 3 reps

Load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension, and receiving the barbell overhead in a stable, balanced position.

Metcon: Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches  135/95
14 Toes to Bar

/

Monday, March 13 2023

Metcon: Three sets for max reps of:
60 seconds of Wall Balls 20/14
60 seconds of Kettlebell Swings 53/35
60 seconds of Dumbbell Box Step-Overs 50/35/20 inch box
60 seconds of Strict Handstand Push-Ups
60 seconds of Rowing (for Calories)
Rest 3 minutes

/

Thursday, March 9 2023

Metcon: For time
1000 Meter Row
100-Foot Double Kettlebell Walking Lunges 53/35

Strength: 5 sets for max reps:
Bodyweight Bench Press
Rest 20 seconds
Strict Pull-Ups
Rest 3 minutes

If you are currently unable to complete at least 10 reps of either movement in your first set, please customize the loading or add assistance to ensure at least 10-12 reps of each in the first set.

/

Wednesday, March 8 2023

Strength: Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):
Hang Clean + Clean @ 75-85% of 1-RM Clean

Metcon: Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Assault Bike
5 Cleans @ approximately 70-75% of your 1-RM

/

Tuesday, March 7 2023

Strength: Five sets of:
Front Squat x 3-4 reps
(load as heavy as possible, if you get the fourth rep, increase load)
Rest 30 seconds

Seated External Rotation x 6-8 per side

Rest 2 minutes

Metcon: For time

2 Minutes Max Calories
20 Thrusters 95/65
30 Chest-to-Bar Pull-Ups
20 Thrusters
2 Minutes Max Calories

/

Wednesday, March 1 2023

Strength: Every 90 seconds, for 24 minutes (4 sets):

Station 1 – Barbell Hip Thrusts x 6-7 reps (around 80% of your 1-RM Deadlift)

Station 2 – DB Floor Press x 12-15 reps

Station 3 – Hollow Body Hold x 60 seconds

Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps

Metcon: 3RFT

25/ 18 Cal Bike or 30/25 Cal Row

6 Wall Walk

12 Front Rack Lunges 135/95

/

Tuesday, February 28 2023

**Evening classes will 4:15pm and 5:15pm. **

Please wear a separate pair of shoes to the gym to avoid tracking in snow and salt.

Our 50 Swings Challenge starts tomorrow. Make sure to sign up!

Strength: Every 2 minutes, for 16 minutes (8 sets) of: Muscle Snatch x 3 reps

Metcon: For time:

100 Double-Unders

30 Toes to Bar

20 Double Dumbbell Hang Snatches 50/35

10 Strict Handstand Push-Ups

20 Double Dumbbell Hang Snatches

30 Toes to Bar

100 Double-Unders

Home Metcon: 3 Sets For Times

100 Jumping Jacks

45 Air Squats

30 V-Ups

20 Hand Release Push-ups

10 Strict HSPU or Pike Press

Rest 3 minutes, then repeat. Score each round individually.

/

Thursday, February 23 2023

Please check the website/social media in the morning for class updates due to snow/ice.

Strength: 5 Sets

1 Tempo Front Squat @ 32X1 + 3 Front Squats

Rest 30 seconds

Seated DB External Rotations x 6-8 reps

Rest 30 seconds

Build to the heaviest possible front squat complex.

Metcon: 4RFT

10 Strict Pull-Ups

40 Jumping Squats

20/15 Cals Any Machine

/

Wednesday, February 22 2023

*Set 1 – Strict Ring Dips x Max Unbroken Reps

Set 2 – Strict Ring Dips x 40% of Max Unbroken Reps

Set 3 – Strict Ring Dips x 50% of Max Unbroken Reps

Set 4 – Strict Ring Dips x 60% of Max Unbroken Reps

Set 5 – Strict Ring Dips x 50% of Max Unbroken Reps

Set 6 – Strict Ring Dips x 40% of Max Unbroken Reps

Metcon:

Three sets for max calories/reps of:

2 Minutes of Cal Row

Rest 60 seconds

30 Seconds of DB or KB Push Press

30 Seconds of DB or KB Overhead Hold

Rest 2 minutes