GROUP CLASS WORKOUT Warm Up: 8 min. AMRAP 8 Cal. Machine 8 Single Leg Squats to Box 8 Air Squats 8 Burpee to Kipping Pull-Up Clean and Jerk Progression Strength: Clean & Jerk (every 1:45) Build: 5×5 Welded: 5×3 Warrior: 5×2 MetCon: Build: For Time: 15-12-9 Thrusters (75#/55#) Pull Ups 3 Minute Rest 9-12-15 Pull...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 3 Rounds 800 Meter Run 50 Wall Balls (Light) 50 Ab Mat Sit Ups 25 Burpees WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Squat Snatch (every 1:30) 8×3 Snatch Pulls (every 1:30) 6×3 @105% Snatch Grip Push Press (every 1:30) 4×5 (choose weight)Read More

This week’s Featured Athlete was chosen by Coach Joel! Way to go Barbara! “I remember the first day Barbara came into the gym looking for the “Supple Leopard Guy,” and I just happened to be the first one she met. We started with some air squats and sit ups, now she can deadlift 245 lbs....Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 No Push Up Burpees 15 Bent Hollow Rocks 20 Plank Shoulder Taps Accessory Work: 4 Rounds Build: 15 Hammer Curls + 4×8-12 Ring Row (Lat Focus) Welded: 15 Hammer Curls + 4×8-10 Strict Pull Ups Warrior: 15 Hammer Curls + 6-8  Strict C2B Pull Ups MetCon: Build: 2 Rounds 400m Run 15...Read More

By: Derek Wellock What’s up everyone?!  I almost started my blog post with a “rant” blog about the broken higher education system and how I don’t care about how many or what kind of paper qualifications you have, but whether or not you have the ability to change, provide value and positively impact another human’s...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 250m row 15 Sec. Static Single Leg Glute Bridge (each leg) 10 Glute Bridges (both legs) Finish w/: 30 Hollow Rocks Strength: Deadlift (every 2:00) Build: 3×4 + 10 Push Ups Weld: 3×4 + 15 Push Ups War: 3×4 + 20 Push Ups MetCon: Build: 14 Minute EMOM...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Partner WOD 20 Minute AMRAP 28 KB Swings 28 Cal. Bike 56 Ab Mat Sit Ups 56 Cal. Row 84 Double Unders 84 Air SquatsRead More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: For Time: 15-12-9 Snatch (95#/65#) 15-15-15 Wall Balls 3 Minute Rest 12-9-6 Snatch (95#/65#) 20-20-20 Wall Balls 20 Minute Time Cap Welded: For Time: 9-6-3 Snatch (135#/95#) 20-20-20 Wall Balls 3 Minute Rest 5-3-1 Snatch (155#/105#) 30-30-30 Wall Balls 20 Minute Time Cap Welded: For Time:...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 200m Run 6 No Push Up Burpees 10 Single Arm DB Hang C&J (each arm) 2 Rounds 15 Lemon Squeezes 10 Jump Switch Lunges Barbell Progression Strength: Power Clean (every 1:30) Build: 5×4 Welded: 5×3 Warrior: 5×2 MetCon: Build: 12 Minute AMRAP 12 Thrusters (75#/55#) 12 Ring Rows...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 35 Minute AMRAP 2K Row 50 Box Jump Overs 30 Burpees 20 DL (155#/105#) WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Clean and Jerk Find 2RM (drop and reset) Hang Clean High Pulls (every 1:30) 5×10 Split Jerk Press (every 1:30) 5×6 (choose weight)Read More