By: Joel Cochran “There can be inflammation without healing, but there cannot be healing without inflammation.” We have all been there before, sidelined with an injury running home to start icing the injured area and keep inflammation down by taking an Advil or two.  But what if we were to tell you that after all...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Goblet Squats (10 sec. pause in bottom of last rep) 15 Russian KBS 3 Rounds 10 Leg Swings (each side) 15 Banded GM Strength: Back Squat Build/Welded/Warrior: 5×5 (choose weight) MetCon: Build: Partner WOD 2 Rounds 50 Cal. Row 40 Pull Ups or 120 Ring Rows 30 S2OH...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 9/11 Memorial Partner WOD For Time: Partner 1: 2996 Meter Row EMOM: Partner 2: 9 DL + 11 Air Squats  *Partner rowing has to stop rowing until EMOM partner completes work, switch at any time. Deadlift Weight Build: (75#/55#) Welded: (95#/65#) Warrior: (135#/95#)Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 30 Band Pull Aparts 10 PVC PT 2 Rounds 20/15 Cal. Machine 15 Air Squats MetCon: Build: 23 Minute AMRAP 8 Clean and Jerks (95#/65#) 15 DUs or 75 Singles 20/15 Cal. Bike Welded: 23 Minute AMRAP 2 Rounds 5 Clean and Jerks (135#/95#) 50 Double Unders 20/15...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Heavy KB Swing High Pulls 10 KB DL 3 Rounds 5 Push Press (each arm) 5 Cossack Squats (each side) Strength: Power Snatch (every 1:45) Build: 5×5 Weld/War: 5×3 (TnG) MetCon: Build: 3 Rounds 10 Power Snatches (95#/65#) 36 Knee Raises 15 Minute Time Cap Welded: 3...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 35 Minute AMRAP 500 Meter Row 30/24 Cal. Bike 400 Meter Run 2 Rounds 15 Thrusters (95#/65#) 15 Lateral Burpees WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Clean and Jerk (every 2:00) 6x2x2 Clean DL (every 2:00) 4×4 @110% of best Clean Split Jerk Press (every...Read More

This week’s Featured Athlete  was chosen by Coach Leo! Keep up the great work Shannon! “Shannon is a fantastic person, you can tell by her every action in class, and she is always the first person to go out of her way to make someone new feel comfortable and welcomed. She is always looking to...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 Single Arm KB Front Squats (each side) 5 KB Suitcase DL 2 Rounds 20/15 Cal. Machine 5 Samson Stretch (each side) Accessory Work: 5 Sets (10 Minutes) 5 Strict Press 20 Hammer Curls MetCon: Build: 8 Rounds (Every 2 Minutes) 10 DL (135#/95#) 20 Wall Balls  Welded: 8...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Goblet Squats 5 Russian KBS 3 Rounds 10 Leg Swings (each side) 15 Banded GM MetCon: Build: Partner WOD (Alternating Rounds) 8 Rounds 24/18 Cal. Row 12 Squat Cleans (95#/65#) *Each partner does 4 rounds. 35 Minute Time Cap Welded: Partner WOD (Alternating Rounds) 8 Rounds 24/18 Cal. Row...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 22 Minute AMRAP 400 Meter Run 10 Pull Ups 10 Box Jump Overs (24”/20”) 20 OHS (75#/55#) Welded: 22 Minute AMRAP 400 Meter Run 8 C2B Pull Ups 10 Box Jump Overs (24”/20”) 20 OHS (95#/65#) Warrior: 22 Minute AMRAP 400 Meter Run 4 Bar Muscle...Read More