WARM UP: 4 Rounds: 40/20 on machine 3 rounds: 8 Jump Squats 8 Sit Ups STENGTH: None CROSSFIT: 5 Rounds: 5 Front Squats 155/105 5 Box Jumps 30/24 Rest 2 Minutes 5 rounds: 6 Push Jerks 155/105 3 MU/6 C2B / 9 PU / 12 Ring Rows CROSSFIT LEAN: 20 Minute AMRAP Single Arm DB...Read More

WARM UP: 3 Rds 10 PVC PT, 10 OHS, 10 Single Arm High Pulls, 20 R. KBS (8 Minute Time Cap) STRENGTH: Find a 1 Rep Max Snatch (14 Minutes) Technique: (8×3 Drop and Reset) Lean: No Strength CROSSFIT: Tier Testing Tier 3: Front Squat Body Weight TTB Tier 4: 2-3 Movements to Work on...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 5 Inchworms 10 Heavy KB DL 15/12 Cal Machine Strength: Back Squat (every 2 mins) Strength: 6x3 80% MetCon: Welded: 4 RoundsFor Time: 20 DB Single Arm OH Walking Lunges 50/35 20 Knees to Elbows Cash Out: 1 Mile Run Welded Lean: 4 Rounds for Time 20/15 Cal Machine rotating...Read More

REMINDER: SOUTH LOCATION: CLASSES ARE CANCELLED FOR THE MALTZ CHALLENGE MIDTOWN LOCATION: OLYMPIC WEIGHTLIFTING IS CANCELLED GROUP CLASS WORKOUT: Warm Up: Coach’s Choice MetCon: For Time: 1 mile run or 2K row 100 wall balls 50 burpees 50 deadlifts (135#/95#) 100 push ups 1 mile run or 2K row *40 minute time capRead More

By: Tammy Hamilton One of my favorite quotes is, “Success is not for the lazy.” Through my own personal story, gaining 40 pounds through my pregnancy was challenging and I still struggle with not looking how I used to when I competed at regionals.  Besides being given the best blessing in the world, my son;...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 jump squats 15 calorie machine 10 alternating dumbbell snatches MetCon: Welded: 20 minute AMRAP 10 hang power snatches (95#/65#) 12 calorie row 14 lateral burpees Welded Lean: 40 minute AMRAP 50 calorie Bike 30 AbMat sit ups 10 push upsRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 Russian kettlebell swings 10 goblet squats 5 burpees Strength: Front Squat (every 1:15) Strength: 7×1 (heavy) Technique: 7×4 (moderate weight) MetCon: Welded: For Time: 30 squat clean thrusters (155#/105#) *8 Minute Time Cap Welded Lean: 14 minute AMRAP 15 deadlifts (95#/65#) 10 push press (95#/65#) 15 calorie machine (rotate)Read More

By: Sabrina Blajos (Featured Image: Ang Fontana Photography)Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 15 banded good mornings 10 goblet squats 10 leg swings (each side) Strength: Power Clean (14 minutes) Strength: 1 rep max Technique: 7×4 Welded Lean: No Strength MetCon: Welded: For Time: 20 calorie bike 21 snatches (95#/65#) 20 calorie bike 15 snatches (135#/95#) 20 calorie bike 9 snatches...Read More

GROUP CLASS WORKOUT Warm Up: Coach’s Choice MetCon: Welded & Welded Lean: “Fight Gone Bad” 3 Rounds wallballs (20#/14#) sumo deadlift high pull (75#/55#) box jump (24″/20″) push press (75#/55#) calorie row *1 minute rest after each round *work to get max reps for 1 minute at each movementRead More