GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 scap pull ups 10 scap push ups 2 Rounds 10 kettlebell high pulls (each arm) 10 kettlebell strict press (each arm) Finish with: 10 burpees Strength: Bench Press (every 2:00) 5×5 MetCon: Welded: 18 minute AMRAP 12 shoulder to overhead (115#/75#) 12 toes to bar 24 calorie row or bike Welded Lean: 18 minute AMRAP 12 dumbbell power cleans (35#/20#) 16 dumbbell push press 20 V-UpsRead more

By: Joaquin Ramirez Now that the weather is warming up and lots of us will be traveling over the next few months I wanted to give some tips on how to stay fit and active while away on vacation. Most of us by now can create some sort of workout on our own to do with minimal equipment and I would encourage you to do so. Just because you don’t have a coach there doesn’t mean you shouldn’t exercise and we all know just ten minutes a day is all we really need. This is a good time to slow things down and get back to the basics. With minimal equipment you will find yourself doing lots of squats, situps, pushups, burpees and lunges. Now is a great time to drill excellent form on these since this will probably be the bulk of your exercises. Be creative! Use amraps, emoms and...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 200 meter run 14 single arm ring rows 14 single leg kettlebell Romanian deadlifts Finish with: 30 kettlebell swings 20 kettlebell split squats total Strength: Snatch (every 1:15) Squat Snatch 8×2 Power Snatch 8×3 MetCon: Welded: 10-9-8-7-6-5-4-3-2-1 squat cleans (155#/105#) 30 double unders or 60 singles Welded Lean: 40 Minute AMRAP 10 kettlebell hang snatches (each arm, 53#/35#) 10 kettlebell goblet squats 400 meter runRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 40 minute AMRAP 5 Rounds 20/15 calorie machine 20 kettlebell swings 5 Rounds 30/25 calorie machine 30 sit ups 5 Rounds 15/10 calorie machine 15 lunges (each leg)Read more

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.” GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run *50 minute time cap Rx: with 20#/14# weight vest Scaled: Cut all work in half > partition no vest > all the way through no vest > partition with vestRead more