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Monday, July 19 2021

Strength: Bench Press

5 Sets of 5 reps

Superset: 20 Bench Dips


Metcon: "DT"

5RFT 

Deadlift, 12 reps 155/105

Hang power clean, 9 reps

Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

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Wednesday, July 14 2021

Metcon: For Time

3 Rounds

10 Alt. DB Snatches 50/35

15/10 HR Push-ups

15 Toes to Bar

50 Cal Bike or 60 Cal Row

2 Rounds

10 Alt. DB Snatches 50/35

15/10 HR Push-ups

15 Toes to Bar

50 Cal Bike or 60 Cal Row

1 Round

10 Alt. DB Snatches 50/35

15 /10 HR Push-ups

15 Toes to Bar

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Tuesday, July 13 2021

Don’t forget to sign-up for class prior to arrival

Strength: 3 Sets

Push Press x 10 reps

into…

12-15 Lateral Raises

Rest 90 seconds.


Metcon: 20 minutes to complete….

400m Run

10 Clean + Jerks 135/95

400m Run

8 Cleans + Jerks 155/105

400m Run

6 Clean + Jerks 185/125

400m Run

4 Clean + Jerks 205/135 (Women’s ADV: 145)

400m Run

2 Clean + Jerks 225/145 Women’s ADV: 155)

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Monday July 12,2021

Strength: Pause Front Squat

5 Sets of 3 reps (3 seconds in the bottom)

Metcon: “Dork”

6 Rounds For Time

60 Double-Unders

30 American KB Swings 53/35

15 Burpees

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

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Friday, July 9 2021

Strength: Clean Complex

5 Sets

1 Clean Pull + 1 Squat Clean + 1 Hang Squat Clean


Metcon: In 5 minutes complete…

500m Row/Ski

20 Lateral Bar Over Burpees

in remaining time

AMRAP Squat Cleans 135/95

Rest 3 minutes

In 5 minutes complete….

15 Squat Cleans

20 Lateral Burpees Over the Bar

in remaining time AMRAP Calories

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Friday, July 2 2021

Morning Classes Only

Metcon: 0:00-12:00 For Time

10-9-8-7-6-5-4-3-2-1

Russian KB Swings 53/35

Burpees

12:00-24:00 EMOM 12

1) 10 Pull-ups

2) 15/12 Calories

3) 20 Jumping Lunges

24:00-36:00

AMRAP 12

12 Goblet Squats

12 Sit-ups

12 Box Jumps 24/20

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Wednesday, June 30 2021

Fourth of July Schedule:

Friday, July 2nd: Morning classes only

Saturday, July 3rd. 8:00 & 9:00am only

Sunday, July 4th. Closed

Monday, July 5th. Closed

Strength: 3 Sets

Bench Press x 10 reps

into…

Banded Tricep Push-downs x 20 reps


Metcon:5RFT

25 Cal Row/Ski

10 Toes to Bar

25 Wall Balls 20/14

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Monday, June 28 2021


Strength: 4 Sets 

Back Squat x 3 reps @ 80% +10-20lbs 

into…

Stiff Legged DB Deadlift x 12 reps (toes elevated on 15lb plate) 

Metcon: (0-3min.)

20/15 Cal Assault Bike

50 Double Unders

Max American KB Swings (53/35lb.)

(3-6min.)

18/14 Cal Assault Bike

50 Double Unders

Max American KB Swings (53/35lb.)


(6-9min.)

15/12  Cal Assault Bike

50 Double Unders

Max American KB Swings (53/35lb.)

(9-12min.)

12/9  Cal Assault Bike

50 Double Unders

Max American KB Swings (53/35lb.)

(12-15min.)

10/7  Cal Assault Bike

50 Double Unders

Max American KB Swings (53/35lb.)

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Tuesday, June 22 2021

Strength: 4 Sets 

Seated Landmine Seesaw Press x 14 reps (7 per side) 

into… 

Single Leg landmine Split Squat x 14 reps (7 per side) 

into…

Single Leg Landmine Deadlift x 14 reps (7 per side) 

Rest 90 seconds


Metcon: With a 18 minute running clock…

100 Double-unders 

50 Alt. DB Snatches 50/35

40 Toes to Bar 

30 Cal Bike or 40 Cal Row 

In reaming time… 

3 Rep Max Front Squat (from the floor)