Monthly Archives: October 2016

Tuesday 11/1

October 31st, 2016|

Tuesday 11/1 4 Min AMRAP 3 Rounds: 12 Deadlifts (95/65#) 9 Hang Power Cleans (95/65#) 6 Jerks (95/65#) Time remaining: Max Calorie Bike Rest 4:00 [...]

Friday 10/28

October 27th, 2016|

Friday 10/28 Strength 3 Power Clean + 2 Push Jerk * Build to a heavy set in 12 minutes Metcon Complete as many reps as [...]

SCHEDULE UPDATE 10/28-10/29

October 26th, 2016|

ATTENTION!! Schedule changes for 10/28/ & 10/29 Friday 10/28 *Last class of the day will be 12:00pm-1:00pm. *The gym will be closed at 1:00pm. Saturday [...]

Thursday 10/27

October 26th, 2016|

Thursday 10/27 Metcon Partner 20 Min AMRAP 12/8 Calorie Row 12/8 Calorie Bike 100m Run *One full round, then switch.

Wednesday 10/26

October 25th, 2016|

Wednesday 10/26 Strength Clean & Jerk - 1x1 *Work up to a heavy single Metcon 10 Minute AMRAP 15 Kettlebell Swings (53/35#) 15 Wallballs (20/14#) [...]

Tuesday 10/25

October 24th, 2016|

Wednesday 10/25 Metcon 4 Minute AMRAP 21-15-9: Power Snatch (75/55#) Burpees Rest 4:00 4 Minute AMRAP 15-12-9: Power Snatch (95/65#) Burpees over Bar Rest 4:00 [...]

Monday 10/24

October 23rd, 2016|

Monday 10/24 Strength Back Squat 3 x 5 Metcon 3 Rounds For Time 10 Front Squats (185/135#) 20 Chest-to-Bar Pull-ups 50 Double-unders Rx+ Snatch 1x3 [...]

Friday 10/21

October 20th, 2016|

Friday 10/21 Metcon AMRAP 18: 4 Bar Muscle-ups 8 Power Snatches (115/80#) 16 Box Jumps (24″/20″)    

Thursday 10/20

October 19th, 2016|

Thursday 10/20 Metcon "Fight Gone Bad!" Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, [...]

Wednesday 10/19

October 18th, 2016|

Wednesday 10/19 Metcon 21 – 15 – 9 Bike for Calories Thrusters (95/65) 15 – 12 – 9 Row for Calories Hang Squat Cleans (95/65) [...]

Load More Posts