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GROUP CLASS WORKOUT Warm Up: 2 Laps Around the Rig 2 Rounds 6 Burpees 20 Reverse Lunges 10 DB Push Press MetCon: Build: 3 Rounds (Not For Time) 80 Cal. Row 40 Air Squats 90 Second Plank 20 Push Ups 30 Minute Time Cap Welded: 3 Rounds (Not For Time) 80 Cal. Row 40 Air Squats 90 Second Plank 10 HSPU 30 Minute Time Cap Warrior: 3 Rounds (Not For Time) 80 Cal. Row 40 Air Squats 90 Second Plank 10 Strict HSPU 30 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice Strength: Power Clean (every 1:45) Build: 5×5 Weld/War: 5×3 (TnG) MetCon: Build: 18 Min. EMOM 1. 7 Kipping Leg Raises 2. 10 Thrusters (75#/55#) Welded: 18 Min. EMOM 1. 7 T2B 2. 7 Thrusters (95#/65#) Warrior: 18 Min. EMOM 1. 10 T2B 2. 10 Thrusters (95#/65#) LEAN CLASS WORKOUT Warm Up: Coaches Choice MetCon: South Lean: For Time: 5K Row 300 Double Unders 38 Minute Time Cap Midtown Lean: 4 Rounds (2 Minutes each) Max Cal. Ski Max Rep Box jumps (24”/20”) Max Rep Anchored Sit Ups Max Rep Push Up into Goblet Squat Clean (35#/26#) RestRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Push Ups 10 KB DL 20 Sit Ups Skill: 10 Minutes Build/Weld: HS Wall Holds War: Freestanding HS Hold or Paralette to HS MetCon: Build: 5 Rounds (Every 2 Minutes) 10 DL (135#/95#) 8 Cal. Row 14 Air Squats Welded/Warrior: 5 Rounds (Every 2 Minutes) 10 DL (225#/155#) 10 Cal. Bike 10 Alt. PistolsRead more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 SA KB Front Rack Split Squat (each side) 20 Glute Bridges 15 SA KB Bent Over Rows (each arm) 10  SA KB Press (each arm) Finish w/: 10 Tempo Air Squats (55X0) Strength: Back Squat (every 2:00) 4×3 (choose weight) MetCon: Build: 7 Rounds 7 Pull Ups or 14 Ring Rows 7 PC & PP (75#/55#) 12 Minute Time Cap Welded: 7 Rounds 7 C2B Pull Ups 3 Clean & Jerks (165#/115#) 12 Minute Time Cap Warrior: 7 Rounds 3 Burpee RMU 3 Clean & Jerks (205#/135#) 12 Minute Time Cap LEAN CLASS WORKOUT Warm Up: 2 Rounds 10 SA KB Front Rack Split Squat (each side) 20 Glute Bridges 15 SA KB Bent Over Rows (each arm) 10  SA KB Press (each arm) Finish w/: 10 Tempo Air Squats (55X0) MetCon: South Lean: 3 Rounds 30 Burpees 40 Goblet Squats 80 AbMat...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 SA KB Bent Over Rows (each arm) 10 SA KB Front Squats (each arm) 10 SA KBS (each arm) MetCon: Build: 25 Minute AMRAP 25/20 Cal. Bike 25 DU or 75 Singles 10 G2OH (95#/65#) Welded: 25 Minute AMRAP 500 Meter Row 50 Double Unders 5 Squat Snatches (115#/75#) Warrior: 25 Minute AMRAP 500 Meter Row 75 Double Unders 5 Squat Snatches (165#/115#)Read more