For time: 15 Dumbbell hang cleans 30 V-ups 30 box jumps 15 Forward rolls (somersault) 30 Dumbbell S2O 30 Squat jumps 15 thrusters 30 Ring rows 30 burpees 300′ Walking lungeRead More

METCON 20 min EMOM, 5 rounds of 4 stations a) 8 Wallballs+4 Ring rows b) 12 Kettlebell swings c) 16 Lunge steps d) 20 Sit-upsRead More

Join us and enjoy the competition this Friday night at 7:15 PM for the following events: [youtube]https://www.youtube.com/watch?v=YonsiVLL_WM[/youtube] [youtube]https://www.youtube.com/watch?v=zHYj9Tap42E[/youtube] [youtube]https://www.youtube.com/watch?v=RpyXy_RQGD4[/youtube]Read More

METCON 18 min AMRAP: 2000m Row 150 Double unders/250 Singles 50 Box step-ups AMRAP Burpees with time remainingRead More

METCON 20 min AMRAP 50′ Walking lunge 15 Sit-ups 10 Dumbell shoulder press 50′ Bear crawl 15 Kettlebell swings 10 Ring rowsRead More

METCON 5 rounds, each for time: 400m Run 15 Thrusters (empty bar) 60 Single unders 3 min RestRead More

METCON For time: 60 Kettlebell swings 50 V-ups 40 Box jumps Rest 5 minutes Every 3 minutes for 24 min (8 sets): 200m Row Record all times.Read More

METCON 12 min AMRAP 10 Burpees 15 Jumping pull-ups 20 Wallballs Rest 5 min For time: 800m RunRead More

METCON TABATA Wallballs Single unders Burpees to plate Record total reps for each movement. Complete 8 rounds of :20/:10r before moving to next exercise.   Some cool down stretching from yesterday’s workout!Read More

Warm-up 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 10 Push-ups 15 Squats     METCON 6 rounds: 200m Run 15 Weighted lunges (dumbells) 12 Box edge dips 9 Pull-upsRead More