GROUP CLASS WORKOUT Warm Up: 2 Rounds 25 Russian KBS 15 Sit Ups 2 Rounds 15 Single Arm Bent Over Rows (each side) 5 Single Arm KB Thrusters (each side) MetCon: Build: 8 Minute EMOM 4 Power Cleans (75#/55#) 4 Thrusters (75#/55#) 2 Minute Rest 8 Minute EMOM 8 Pull Ups or 14 Ring Rows 2 Minute...Read More
GROUP CLASS WORKOUT Warm Up: 10 Minute AMRAP 5 Goblet Squats 5 Strict Pull Ups or 10 Ring Rows 10/8 Cal. Machine Strength: Back Squat (every 1:30) 6×2 @80% Build: 6×5 MetCon: Build: For Time: 80/70 Cal. Row 50 Alt. DB Snatches (40#/25#) 400 Meter Run 80/70 Cal. Bike Welded: For Time: 80/70 Cal. Row...Read More
GROUP CLASS WORKOUT Warm Up: 4 Rounds 20/15 calorie row 10 leg swings (each side) 10 air squats MetCon: Build: 15 Minute AMRAP 15 overhead squats (65#/45#) or front squats (95#/65#) 100 single unders or 25 double unders 20 knees to elbows Welded: 15 Minute AMRAP 15 overhead squats (95#/65#) 50 double unders 10 toes to bar 15...Read More
GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded good mornings 20 kettlebell high pulls (both arms) 10 single arm push press (each side) Strength: Power Clean + Hang Power Clean (every 1:15) 5 Sets MetCon: Build: For Time: 18-15-12 power cleans (75#/55#) 10-10-10 push press (75#/55#) Cash Out: 20 lateral burpees Welded: For Time: 15-12-9...Read More
GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 800 meter run 100 wall balls (14#/10#, 10’/9’) 100 AbMat sit ups 800 meter run 100 Russian kettlebell swings 100 Russian twists 800 meter run 40 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Snatch Pull + Hang Squat Snatch (every 1:15) 8...Read More
This week’s Member Monday was chosen by Coach Trent! We’re lucky to have members like Heath, thank you for being a great member of our Community. “I am blessed to be a trainer because of people like this guy. I appreciate the positive attitude that he shows up with, even at 5 in the morning....Read More
GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: For Time: 30 pull ups 30 alternating dumbbell snatches (50#/35#) 15 chest to bar pull ups 30 alternating dumbbell snatches 10 single arm dumbbell overhead squat (each side) 13 Minute Time CapRead More
By: Derek Wellock When you get it wrong, how hard is it swallow some humble pie and admit it? It’s pretty hard. A couple of weeks ago I got pulled over for speeding ticket. The officer came up to the window and asked me if I knew how fast I was going? I said, “49...Read More
