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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

By: Dawn Swinney You work hard. Maybe you’ve been coming to the gym for a few years. You come consistently and give each workout your all. You’ve seen improvements in your health and abilities inside and outside the gym. You’re proud of your hard work. Then…you look around. You see someone who maybe hasn’t been coming to the gym as long as you have or maybe isn’t as consistent as you are. Their PR is higher than yours. They beat you in workouts. You tell yourself that their muscles are bigger than yours or they’ve lost more weight. Now, you think you suck. You’re disappointed in your next PR because it “wasn’t as good as theirs”. You stop telling them good job and don’t even acknowledge them in class. Whatever relationship you might have had with them feels either awkward or nonexistent. Most of us have dealt with something like...Read more

GROUP CLASS WORKOUT Warm Up: 3 lap run around gym 3 Rounds 5 dumbbell clean and jerk (each arm) 10 sit ups 10 calorie machine Coach led clean and jerk progression Strength: Clean & Jerk (every 1:15) 9×2 MetCon: Welded: 14 minute EMOM 1. 20/14 cal. bike 2. 40 double unders Welded Lean: 35 Minute AMRAP 3 Rounds 15 burpees 45 double unders/90 singles or 15 double unders 3 Rounds 12 hang squat cleans (115#/75#) 36 calorie machineRead more