Thursday, January 23 2024

Metcon: "Spring Chicken"

4 Rounds

4 Minutes: 1,000/750m Row

4 Minutes: Max Calorie Bike

Rest 2 minutes between rounds.

Thursday, January 23 2024

Metcon: "Spring Chicken"

4 Rounds

4 Minutes: 1,000/750m Row

4 Minutes: Max Calorie Bike

Rest 2 minutes between rounds.

Wednesday, January 22 2024

Strength: Deadlift

4 Sets of 2 Reps between 80-90%

(Same Weight Across)

Rest 2-3 Minutes Between Sets

Metcon: “ 007"

5 Rounds For Time

15 Box Jumps 24/20

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Push Jerks

Tuesday, January 21 2025

Strength: Strict Pull-up

4 Sets of 2 Reps between 80-90%

(Same Weight Across)

Rest 2-3 Minutes Between Sets

Metcon: “Whoville"

AMRAP 15

5 Pull-ups

10 Hand Release Push-ups

15 Sit-ups

RX+: 1 Rope climb

Monday, January 20 2024

We will be closed in the morning tomorrow due to the weather. We plan on opening for evening classes but please check the website for details.

Strength: Back Squat

4 Sets of 2 Reps between 80-90%

(Same Weight Across)

Rest 2-3 Minutes Between Sets

Metcon: “Heavy Duty"

10 Rounds For Time:

200/180 Meter Row

3 Front Squats 155/105

Friday, January 17 2025

Strength: Bench Press

4 Sets of:

2 Bench Press

at 77-87% of 1RM

Rest 2-3 Minutes Between Sets

Superset: Barbell Curl. 12-15 reps

Metcon: "Kick Tires"

6 Rounds For Time:

200 Meter Run (indoor)

12 Kettlebell Swings (53/35)

6 Toes to Bar

Time Cap: 18 Minutes

Wednesday, January 15 2024

Strength: Deadlifts

4 Sets of:

2 Deadlifts

at 77-87% of 1RM

Rest 2-3 Minutes Between Sets

Metcon: 10RFT

150/100m Row/Ski

30 Double-under

3 Power Cleans 185/135

Tuesday, January 14 2025

Strength: Weighted Strict Pull-Ups

4 Sets of:

2 Weighted Pull-ups

at 77-87% of 1RM

Rest 2-3 Minutes Between Sets

Metcon: “The Hiccups"

For Time:

7 Rounds

7 Burpee Pull-Ups

200 Meter Run (Indoors!)

Tuesday, January 14 2025

Strength: Weighted Strict Pull-Ups

4 Sets of:

2 Weighted Pull-ups

at 77-87% of 1RM

Rest 2-3 Minutes Between Sets

Metcon: “The Hiccups"

For Time:

7 Rounds

7 Burpee Pull-Ups

200 Meter Run (Indoors!)

Monday, January 13 2024

Strength: Back Squat

4 Sets of:

2 Back Squats

at 77-87% of 1RM

Rest 2-3 Minutes between sets.

Metcon: “Far From Over"

For Time

30-24-18:

Box Jump Overs 24/20

Dumbbell Reps (50/35)'s

100 Meter Farmer's Carry

Round 1: DB Push Press

Round 2: Goblet Squats

Round 3: Single Arm DB Thrusters

Farmers Carry: Down & back twice in the gym

Friday, January 10 2024

Strength: 5 Sets

Bench Press x 2 reps

75-85%

Metcon: AMRAP 14

12  Hang Power Cleans 95/65

12 Burpees

12 Push-ups

Thursday, January 9 2024

Metcon: "Time and a Half"

5 Rounds:

30/24 Calorie Bike Erg

10 DB Step-ups

Directly Into...

5 Rounds For Time:

30 AbMat Sit-ups

100 Meter Farmers Carry

Wednesday, January 8 2024

Strength: Deadlift

5 Sets of:

2 Deadlifts

- 75-85% of 1RM

Rest 1-2 Minutes Between Sets

Metcon: “Ice In Your Veins"

3 Rounds for Time:

10 Clean & Jerks 135/95

25/20 Calories

Time Cap: 15 Minutes

Tuesday, January 7 2025

Strength: Weighted Strict Pull-up

Build to a

Heavy Set of 2 Weighted Strict Pull-Ups

Calories

Metcon: “Cut Backs"

On the 1:30 x 10 Sets:

10-1 Pull-Ups

30 Double Unders

Max Calorie Row/Ski/Bike

Tuesday, January 7 2025

Strength: Weighted Strict Pull-up

Build to a

Heavy Set of 2 Weighted Strict Pull-Ups

Calories

Metcon: “Cut Backs"

On the 1:30 x 10 Sets:

10-1 Pull-Ups

30 Double Unders

Max Calorie Row/Ski/Bike

Monday, January 6 2025

Strength: Back Squat

Build to a

Heavy Set of 2 Back Squats

Time

"Tunnel Vision"

5 Rounds for Time:

20 Box Jumps 24/20

20 Wallballs 20/14

20 Kettlebell Swings 53/35

Time Cap: 18 Minutes

Friday, January 3 2025

Strength: 6 Sets

Power Clean x 2 reps

Metcon: "Push It Real Good"

10 Rounds for Time:

12 Wallballs 20/14

9 Power Cleans 135/95

30 Double Unders

Friday, January 3 2025

Strength: 6 Sets

Power Clean x 2 reps

Metcon: "Push It Real Good"

10 Rounds for Time:

12 Wallballs 20/14

9 Power Cleans 135/95

30 Double Unders

Strength: 4 Sets

Bench Press x 5 reps

Superset: 10 V-Ups

Metcon: "Even Flow"

Every 2 Minutes x 10 Sets

5 Push Ups

10 Air Squats

15 AbMat Sit Ups

Max Calorie Bike

*Score: Total Bike Calories

**Push Ups, Air Squats & Sit Ups should take about 1 minute, giving equal time on the bike.

Monday, December 30 2024

Strength: Build to a 1RM Deadlift

Metcon: For Time

"Snack Time"

600 Meter Run

50 Toes to Bar

40 Dumbbell Push Press

30 Dumbbell Hang Power Cleans

200 Meter Farmers Carry