METCON 5 rounds for time: 300m Row 15 Shoulder-to-overhead (95/65#) 5 Burpees Rest 2 minRead More

METCON “Lynne” 5 rounds for max reps: Bench Press- (bodyweight) Pull-ups- 1 set Rest 1 minute between bench and pull-ups, rest 2 minutes between rounds.Read More

METCON 1) 18 min EMOM Even Minutes: 10 Toe-to-bar Odd Minutes: 10 Kettlebell Swings (35/26#)   2) Accumulate 5 minutes of plank hold  Read More

STRENGTH Squat Clean- 7 sets of 2 at 80%   METCON “Grace” 30 Clean and Jerk (135/95#)Read More

METCON 5 rounds for time: 20 Sit-ups 15 Wallballs (14/10#) 10 Push-ups 200m RunRead More

STRENGTH 8 min EMOM 3 Back Squat @80%1RM   METCON “Helen” 3 rounds for time: 400m Run 21 kb Swing (53/35#) 12 Pull-upsRead More

METCON “Fran” 21-15-9 Thruster (95/65#) Pull-up Rest 4 min, then: 800m Run for time.Read More

METCON “Fran” 21-15-9 Thruster (95/65#) Pull-up Rest 6 min, then: 1000m Row for timeRead More

“Annie” 50-40-30-20-10 Double unders Sit-ups Rest 3 min, then: 500m Row rest 2 min, repeat.Read More

Strength Back Squat: 8 reps at 70-75% 6 reps at 75-80% 4 reps at 80-85% 2 reps at 90% Shoulder Press 3 sets of 8 reps at 70-75%   METCON “Annie” 50-40-30-20-10 Double unders Sit-upsRead More