GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: Partner WOD 18 Minute AMRAP 30 Box Jump Overs 15 Snatches (95#/65#) 60 Push Ups 15 Burpees Welded: Partner WOD 18 Minute AMRAP 30 Box Jump Overs 15 Snatches (115#/75#) 30 Strict HSPU 15 Burpee Pull Ups Warrior: Partner WOD 18 Minute AMRAP 30 Box Jump...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25′ Single Arm OH Carry (each arm) 7 Single Arm High Pulls (each arm) 7 Single Arm Strict Press (each arm) Finish w/: 20 Air Squats 5 Inch Worms Strength: Snatch (every 2:00) Build: 6×5 Welded: 6×3 (Squat) Warrior: 6×2 (Squat) MetCon: Build: For Time: 50 Wall Balls...Read More

GROUP CLASS WORKOUT Warm Up 7 min AMRAP 25′ Bear Crawl 7 Single Arm KB/DB Thrusters (each arm) 20 Banded Face Pulls Skill: HSPU (10 Minutes)  MetCon: Build: 14 Minute AMRAP 7 OHS (75#/55#) 7 Lateral Burpees 7 Pull Ups/Ring Rows *Increase by 1 rep every round. Welded: 14 Minute AMRAP 7 OHS (105#/70#) 7...Read More

GROUP CLASS WORKOUT Warm Up 3 Rounds 12 Cal. Machine 14 Reverse Lunges 16 Sit Ups Finish w/: 15 Push Ups 1 min. Plank Strength: Back Squat (every 2:00) Build/Welded/Warrior: 3×8 MetCon: Build: 5 Rounds 10 Clean and Jerks (95#/65#) 50 Double Unders 20/16 Cal. Row 20 Min. Time Cap Welded: 5 Rounds 6 Clean...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 3 Rounds 1K Row 50 Walking Lunges 50/40 Cal. Bike 2 Minute Plank 36 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Clean and Jerk (every 1:30) 8×2 (Drop and reset) Clean Pull + Hang Power Clean (every 1:30) 5x4x1 KB Shrugs 5×20 (Heavy)Read More

This week’s Featured Athlete was chosen by Coach Sabrina. Keep working hard Julie! “Julie, is one of my Noon girls! She is one of the many humble women I have the pleasure of coaching! She comes in and does her thing and constantly makes amazing progress! It’s been so great to be her coach these...Read More

GROUP CLASS WORKOUT Warm Up 5 Rounds 30/30 Machine Sprints Finish w/: 30 KBS + 20 Burpees Accessory Work: 5 Rounds 20 Hammer Curls 40 Banded Tricep Extensions MetCon: Build: 5×3 Minute AMRAP 6 Power Snatches (75#/55#) 8 Push Ups 8 Cal. Row 1 minute rest after each AMRAP Welded & Warrior: 5×3 Minute AMRAP...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds (Inc. weight) 5 Single Arm DB C&J 5 Single Arm DB FS (each side) Finish w/: 20 burpee + kip/pull up Strength: Front Squat (every 2:00) 5×3 (choose weight) MetCon: Build: 14 Minute EMOM 1. 8 Power Cleans (95#/65#) 2. 8 Box Jump Overs Welded: 14 Minute EMOM 1....Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 5 Rounds 20 Knee Raises 20 Wall Balls 12 Minute Time Cap 7 Minutes Power snatch practice Welded: 4 Rounds 10 T2B 20 Wall Balls 12 Minute Time Cap 7 Minutes Find max snatch Warrior: 4 Rounds 15 T2B 30 Wall Balls 12 Minute Time Cap...Read More

GROUP CLASS WORKOUT Warm Up: Crossover Symmetry 2 Rounds 2 min. ATYT 30 Sec. Rest 2 Min. Press 30 Sec. Rest 2 Min. Hollow Rock Skill: Strict HSPU or RMU (10 Minutes) Choose one movement to work on MetCon: Build: 12 Minute AMRAP 100 Single Unders or 25 DUs 10 DL (155#/105#) 21 Cal. Row Welded:...Read More