Workouts

Metcon “Sky High”30 Toes to bar400 M Run15 Squat Snatch800 M Run15 Squat Snatch400 M Run30 Toes to bar Fitness: 95/65 (power snatch + OHS) Performance: 115/75Open: 135/95 Athletes: Sky High is a workout courtesy of CFNE.  It is a highly technical workout so we will take our time in the warm up to make sure … Read more

Strength Deadlifts 5/5/5/5/5 (build up in load)  Metcon 21-15-9Deadlift Bar Facing Burpee  Fitness: 155/105Performance: 225/155Open: 275/175 Athletes: Today we focus on pulling heavy from the ground and finish a fast workout.  Build in load for the first piece and try to hold onto the bar, but feel free to drop at the top if form is being … Read more

Metcon 12 Push Press  _____Double Under 2 Rounds  2 min Rest  12 Single Arm DB Push Press (12 each arm) ______Double Under 2 Rounds  2 min Rest  12 Push Jerk 15 Box Jump Overs 2 Rounds  2 min Rest  12 Single Arm DB Push Jerk 15 Box Jump Overs 2 Rounds Fitness: 95/65 (120 Singles) Performance: 115/75 (60 DUs)Open: 135/95 (60 DUs)  Athletes:  Pressing and … Read more

Skill Pull up Cycle EMOM for 8 Minutes 5 Pull ups (Pause at the top, hold chin over the bar for 2 seconds) or 7 Jumping Pull ups with a chin over the bar hold (2 seconds)  Muscle up Cycle EMOM for 8 minutes Even: 7 Ring Rows (body parallel to floor, feet on a box) Odd: 7 Ring Dips (on the … Read more

Strength Front Squats 3/3/3/3/3/3 (build up in load) *ry to build up to 95% of your 2 RM front squat from the start of this cycle* Metcon “Level One”15 Thrusters  15 Burpees (touch a target)  3 Rounds  Fitness: 95/65Performance: 115/75Open: 135/95  Athletes: Go big on the front squats today and choose a weight for the thrusters that … Read more

Federal Hill Capacity Class 9amOpen Gym 9am-12pm Harbor East Open Gym 1pm-3pm

Good Luck to all the IA athletes competing in Charm City Throwdown! Proud of you! Strength Take 12 minutes to find a heavy split jerk  Metcon 400 M Run 30 Steps 1 Arm OH Lunge (15 each arm) 30 Pull ups 400 M Run 30 Steps 1 Arm OH Lunge (15 each arm) 20 Pull ups 400 M Run 30 Steps 1 … Read more

Metcon 50/40 Calorie Bike 25 Burpee Box Jumps Overs 50 KB Swings 5 Rope Climbs50 KB Swings25 Burpee Box Jump Overs50/40 Cal Bike  30min CAP Fitness: 35/26 (40 Cal Bike) Performance: 53/35Open: 70/53 Athletes: Pace yourself from the start today.  Find a load and progression where you can move through the reps. 

Workout 2K RowDirectly into “Dumbbell DT”5 Rounds 12 Deadlifts9 Hang Cleans6 Push Jerks  **DO NOT DROP THE DBs** RX: 50/35, scale lighter or heavier according to ability and your limiting DB movement 25 minute cap Athletes: A fun twist on DT today.  Eeach piece should be about 8-10 minutes.  Pace the row and pick a set of … Read more

The members below CHECKED IN and attended 20 or more classes in the month of August! We are so proud of the hard work and commitment these members have shown! Give them a high five or a hug when you see them around the gym. Don’t forget to check into class so you can be … Read more