“Nate” As many rounds and reps as possible in 20 minutes of: 2 Muscle ups 4 Handstand Push ups 8 Kettle bell swing 2 pood/1.5


  Strength 20 rep bench press Metcon 5 Rounds  10 Hang Power Clean 135/95 10 Burpees *16 minute time cap*

Feb-March Bootcamp

  We are back at it! The best Boot Camp Staff in Hampton Roads is ready to kick off the New Year in Compound fashion! February boot camp starts Saturday Feb. 22nd. If your ready to jump into a fitness program that will change your life, there is no better time than now. We will […]


  Strength Power Snatch 1-1-1-1-1-1 Metcon 12 Minute AMRAP 75 Box Jumps 24/20 50 Toes to Bar 15 Bear Complex 185/105 1 Bear Complex = 1 Power clean+1 Front Squat+ Shoulder to Overhead+ Back Squat+ Shoulder to Overhead. Athlete cannot drop bar until 1 bear complex is completed. MOBILITY


  Tests: 1RM Push Press Max Effort set of Unbroken Muscle ups  2k Row for time *Athletes will be scored in 3 separate tests. No maximum or minimum set of rest is necessary in between exercise. If muscle ups need to be scaled, do C2B pull ups.*


  “Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift @ 1 1/2 Bodyweight Bench Press @ Bodyweight Squat Clean @ 3/4 Bodyweight


  Strength Strict Press 4-4-4-4 Metcon Open WOD 12.2 10 Minute AMRAP 30 Snatches 75/45 30 Snatches 135/75 30 Snatches 165/100 As many as possible @ 210/120 *Snatch can be any form of the snatch. For women, the 45# bar must come past the knee each rep. All weights must be exchanged by athlete and […]


  Strength Back Squat 2-2-2-2-2 Metcon 3 Rounds 10 Pull-ups 10 Front Squats 165/115 10 Burpees MOBILITY