March 16, 2017 Metcon: Complete each mini-workout within the time cap.  If you do, rest till the next workout starts.  If not, move into the next workout with a rest. 0:00 – 10:00 21-15-9 reps of: Overhead Squats (95lb/65lb) Pull ups 10:00 – 18:00 15-12-9 reps of: Thrusters (115lb/75lb) Toes-to-Bar 18:00 – Finish 9-6-3 reps...Read More

March 15, 2017 Metcon: 3 Rounds for time: 30 Push ups 500m Row 15 Power Cleans (155lb/110lb) Core/Mideline: 3 Rounds (not for time) 15 GHD Sit ups 200ft Waiters Walk (100ft Right, 100ft Left) GYM-DURANCE COMP CLASS – 5:30pm 4 Rounds for time: 10 Strict Pull ups 20 Push ups 10 Alt. Pistol Squats Rest...Read More

March 14, 2017 Strength: A. Snatch Skill Snatch Deadlift + Snatch Pull + Hang Snatch *This will be used as a light skill warm up to lead into part B. B. Snatch Complex Snatch + Hang Snatch + Overhead Squat Every :90 x 10 Rounds *Add 5-10lb each round until you can no longer increase...Read More

March 13, 2017 Strength: Week #3 A. Bench Press: 5 sets: 3 Reps (prog. loading) *2 sec. pause on the chest with each rep B. Chin ups: 5 x 5 *Complete a 10 sec. Chin-Over-Bar hold at the completion of each 5th rep Metcon: 5 Rounds: 1:00 Muscle ups* 1:00 Kettlebell Swings (53lb/35lb) 1:00 Rest...Read More

March 12, 2017 Rest Day. For those who still need to complete Open Workout 17.3 or those that are looking to Redo the workout, please make sure you get with a Coach to schedule a time to complete the workout.Read More

March 11, 2017 Metcon: 0:00 – 10:00 5 Rounds of: 10 Calorie Row 10 Burpees Over-the-Rower 10:00 – 15:00 Rest 15:00 – 25:00 Establish 2 Rep Overhead Squat 25:00 – 30:00 Rest 30:00 – 38:00 3 Rounds of: 10 Hang Cleans (135lb/95lb) 15 Wall Balls (20lb/14lb)Read More

March 10, 2017 Strength: A. Squat Clean Thruster + Front Squat Every 1:30 x 10 Rounds: 1 Squat Clean Thruster + 1 Front Squat *Choose your own starting weight.  Add 5-10lb until you can no longer increase weight.  This will be taken from the floor. B. Push Press EMOM x 6: 3 Reps @ 75-80%...Read More