Join us today for a friends and family workout at 10:00am!  Stick around after class to mingle with members and friends as well as to watch the much anticipated “Beer Mile”. The workout today will be completed in teams of 2 with one athlete working at a time.  The athletes must complete the runs together, but may split the reps on each movement as they wish.  All reps must completed on the first movement before moving to the next. Run 400M 50 Back Squats (45/33) 50 Shoulder to Overhead (45/33) Run 400M 50 Pull-ups 50 Push-ups Run 400M 50 Box Jumps 50 Kettlebell Swings Run 400MRead more

Today is a focus on finding our 20RM back squat. This is a quick way to build top end strength even though we are in the 20 rep range. You should not do all warm-up sets with 20 reps – rather, do sets of 5-10 and “feel” it out if you haven’t done this. Those who have done a 20-rep will know that around rep 13 it gets spicy and you will need to grind it out. If you don’t feel it around rep 13, it’s too light. After, it’s time to get some new leaders up on the board! Take 8 minutes or so to find your max consecutive set of double unders. Who can get 50? 100? 200??? Strength 20RM Back Squat Conditioning / Skill 8 minutes to achieve ME double undersRead more

For this team workout, pair up and complete the work as written. The runs should be completed together and you must carry 1 medicine ball. You may switch off at any point. When you come in, complete the movements and reps as written. Once you complete a movement, move to the next. You may split up the reps anyway you see fit, they do not have to be equal amounts. You will finish with the same run as you started. In teams of 2 for time: 400m run, 20/14# 75 box jumps, 24/20″ 50 power snatches, 95/65# 75 wall balls, 20/14# 50 burpees 400m run, 20/14#Read more

For strength, do three heavy sets of 3 shoulder presses, increasing the weight across sets. Warm-up sets are assumed. For the metcon, don’t be fooled by the 21, 15, 9 rep scheme – this is an AMRAP. If you cannot do clapping push-ups, try pushing yourself off the ground even an inch. If you are scaling push-ups to an elevated surface (box, bar, bench, etc), do not push off or clap. Strength Shoulder Press 3, 3, 3 Conditioning AMRAP in 12 minutes: 21 KB swings, 55/35# 15 V-ups 9 clapping push-upsRead more

This AMRAP starts each round with a complex – do 5 deadlifts into 3 hang power cleans into 1 jerk. You may drop the bar at any point, but it would be wise to not drop on the 5th deadlift or the 3rd hang power clean. Scale rope climbs to rope pulls and if the ropes are occupied, you can choose to do the run first and then complete them (or wait). AMRAP in 18 minutes: 5 deadlifts, 135/95# 3 hang power cleans 1 jerk 2 rope climbs 200m runRead more