METCON 6-9-12-15-12-9-6 KB swing Wallballs Sit-ups 18 min CAP CORE WORK Perform 3-5 Rounds, not for time: 25 Sit-ups 30 Russian twist 50 Flutter kicks 10 Good mornings 1:00 min Side plankRead More

Announcements In-house competition coming on September 24th! Available to members; current, former and/or potential! The competition will be partner oriented, providing 3 events to each team, as well as additional “tests” for bonus points. All 3 events will be manageable for any skill level, while still providing a challenge to the more seasoned veterans. Sign-up...Read More

METCON 6 Rounds for time: 10 Jumping pull-ups 200m Run 30 Mountain climbersRead More

Announcements In-house competition coming on September 24th! Available to members; current, former and/or potential! The competition will be partner oriented, providing 3 events to each team, as well as additional “tests” for bonus points. All 3 events will be manageable for any skill level, while still providing a challenge to the more seasoned veterans. Sign-up...Read More

METCON For time: 5 Rounds: 9 Burpees 11 Push press Then; 2001m RowRead More

Announcements In-house competition coming on September 24th! Available to members; current, former and/or potential! The competition will be partner oriented, providing 3 events to each team, as well as additional “tests” for bonus points. All 3 events will be manageable for any skill level, while still providing a challenge to the more seasoned veterans. Sign-up...Read More

METCON For time: 1000m Row 25 Dumbbell Hang clean and jerk 100′ Bear crawl 25 Ring rows 1000m AirdyneRead More

Announcements In-house competition coming on September 24th! Available to members; current, former and/or potential! The competition will be partner oriented, providing 3 events to each team, as well as additional “tests” for bonus points. All 3 events will be manageable for any skill level, while still providing a challenge to the more seasoned veterans. Sign-up...Read More

METCON 5 Rounds: 400m Run 15 Deadlift (light) 25 Sit-upsRead More

Announcements In-house competition coming on September 24th! Available to members; current, former and/or potential! The competition will be partner oriented, providing 3 events to each team, as well as additional “tests” for bonus points. All 3 events will be manageable for any skill level, while still providing a challenge to the more seasoned veterans. Sign-up...Read More