GROUP CLASS WORKOUT Warm Up: 4 Rounds 150 meter row 10 goblet tall kneeling to standing 10 single arm KB row (each side) Strength: Back Squat (every 2:00) 6×2 (choose a challenging weight) MetCon: Welded: 12 minute AMRAP 8 power cleans (135#/95#) 8 lateral burpees 200 meter run Welded Lean: 12 minute AMRAP 400 meter run 15 shoulder to overhead (75#/55#) 10 toes to barRead more

By: Jacob Wellock You have been exercising for a while now and you have lost that little bit of stubborn body fat that got you in the gym in the first place, now what? All too often I believe that we get stuck on accomplishing small goals and then have to take a step back and reassess what we want to do next and that usually takes most people a long time, so what do we do next? It is very important to accomplish your goals one step at a time, but we need to have a bigger vision. When you climb a flight of stairs, the vision and goal is to get to the top. That is why we started climbing the stairs in the first place, we didn’t start climbing thinking about getting to the next stair step and stop there, no we want to get to the...Read more

Today’s workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. 125# thrusters represent the deaths that occurred at the Pentagon; the 175# power clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170# deadlift and the 110# push jerk signifies the number floors in each of the Twin Towers. GROUP CLASS WORKOUT Warm Up: 3 lap run 3 Rounds 10 leg swings (each leg) 10 PVC pass throughs 10 PVC overhead squats 1 minute plank hold MetCon: For Time: 2001 meter run 11 box jumps (30”/24”) 11 thrusters (125#/85#) 11 burpee chest to bar pull ups 11 power cleans (175#/115#) 11 handstand push ups 11 kettlebell swings (70#/53#) 11 toes to...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 bird dogs 30 second plank march 5 inch worms 2 rounds 15 scap push ups (from elbows) 15 Russian kettlebell swings Strength: Deadlift (every 1:30) 6×4 (30X0) MetCon: Welded: For Time: 40-30-20 pull ups box jump overs (24”/20”) calorie bike Welded Lean: 3×10 minute AMRAP 30/25 cal. row 20 alt. DB snatches (50#/35#) 10 Single Arm DB Front Squat (50#/35#) 2 minute restRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 5 Rounds 50/40 calorie machine 10 single arm kettlebell thrusters (35#/26#, each arm) 20 ring rows 20 sit ups 400 meter runRead more