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GROUP CLASS WORKOUT Warm Up: 3 Laps Around the Rig 3 Rounds 20 Banded Face Pulls 7 DB OHS 7 KB/DB HP (each arm) 7 KB/DB Press (each arm) Strength: Snatch (12 Minutes) Build: 6×4 Power Snatch Weld/War: Find 1 Rep Max Squat Snatch MetCon: Build: 7 Minute AMRAP 7 Lateral Burpees 5 FS (95#/65#) 7 Ring Rows Welded: 7 Minute AMRAP 7 Lateral Burpees 5 FS (115#/75#) 7 C2B Pull Ups Warrior: 7 Minute AMRAP 7 Lateral Burpees 5 FS (135#/95#) 3 Bar Muscle Ups LEAN CLASS WORKOUT Warm Up: 3 Laps Around the Rig 3 Rounds 20 Banded Face Pulls 7 DB OHS 7 KB/DB HP (each arm) 7 KB/DB Press (each arm) MetCon: South Lean: 35 Minute AMRAP 3 Rounds 15 Burpees 300 Meter Row 3 Rounds 30 Air Squats 30 AbMat Sit Ups Midtown Lean: 4 Rounds (60 sec. work/30 sec. rest) Max Rep Med. Ball...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 7 Single Arm RDL (each leg) 14 Cal. Machine 21 Plate Hops  MetCon: Build: 8 Rounds 7 DL (155#/105#) 14 Cal. Bike 12 Double Unders or 32 Singles Unders 22 Minute Time Cap Welded: 8 Rounds 8 DL (185#/125#) 16 Cal. Bike 32 Double Unders 22 Minute Time Cap Warrior: 8 Rounds 8 DL (225#/155#) 16 Cal. Bike 32 Double Unders 22 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 3 Rounds 80/70 Cal. Bike 80 AbMat Sit Ups 40 Burpees 40 DB Step Ups (Choose weight) 35 Minute Time Cap WEIGHTLIFTING: (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: 1 Power Snatch + 1 Hang Squat Snatch (every 1:15) 10 Sets Snatch DL (every 2:00) 4×4 @110% of best Snatch Snatch Balance 5×3 (Choose Weight)Read more

This week’s Featured Athlete was chosen by Coach Wes. Way to go Marvin! “Marvin! Loving having this guy in class! He always comes in with the best attitude, cheers for others, and the dude works hard! You can count on him being there every day, even with a crazy work schedule, he makes it a priority and gets it in! It took Marvin 3 times to show up for his Intro Class because he was so nervous thinking this wasn’t for him. But once he showed up, he brought his hard work from his personal life to the gym and has been crushing it every day! He’s been with us exactly 6 months, and I look forward to seeing what the next 6 months and beyond has in store for this guy!” – Coach WesRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: Open Workout 20.3 (Scaled) 21-15-9 Deadlifts (135#/95#) HRPU 21-15-9 Deadlifts (185#/135#) 50” Bear Crawl 9 Minute Time Cap Welded/Warrior: Open Workout 20.3 (Rx) 21-15-9 Deadlifts (225#/155#) HSPU 21-15-9 Deadlifts (315#/205#) 50” Handstand Walk 9 Minute Time CapRead more