Due to inclement weather and dangerous driving conditions, classes and Open festivities will be postponed to Sunday afternoon. The gym will open Sunday at 4:00pm for warm-up and heats will begin at 5:00pm in the same order and frequency as previously designated for Friday night. Saturday morning’s weekly Community Workout will be cancelled as well....Read More

METCON 1000m Row Rest 4 min 3 rounds, each for time: 500m Row Rest 2 min Then; “Annie” 50-40-30-20-10 Double unders Sit-upsRead More

METCON 10 Rounds: :30 sec KB Swing (53/35#) :30 sec Rest :30 sec Burpees to 6″ target Rest :90 sec Record total reps for all 10 rounds (KB swing+Burpees)Read More

METCON 12 min AMRAP: 15 Cal Row 12 Wallballs (20/14#) 9 V-ups w/ medballRead More

METCON 18 min AMRAP 40 Jumping Pull-ups 35 Deadlift (115/75#) 30 Box jumps (24/20″) 25 Power Clean 20 Toes to bar 15 Shoulder to overheadRead More

METCON 5 Rounds for time: 10 Thrusters (95/65#) 20 Cal Row 10 Burpees 20 Sit-upsRead More

METCON 3 Rounds: 800m Run 15 Squat cleans (115/75#) 25 Jumping Pull-upsRead More

METCON TABATA 1) Medball “Goblet” Squats 2) Medball Sit-ups 3) Medball OH Lunge steps 4) Double unders Score each movement separately. Complete all 8 rounds on one movement before moving to the next. :20 sec work, :10 sec restRead More

METCON 10 Rounds: 9 Ring Push-ups 12 Sit-ups 15 Air squats Rest 1 min *”Sprint” each roundRead More

METCON 20 min AMRAP 20 Jumping pull-ups 20 Wallballs (20/14#) 20 Box jumps (20″) 20 Lunge steps 20 KB Swings (53/35#)Read More