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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: Open Workout 20.4 (Scaled) For Time: 30 Box Jumps (24”/20”) 15 C&J (65#/35#) 30 Box Jumps 15 C&J (95#/55#) 30 Box Jumps 10 C&J (115#/75#) 30 Med. Ball Step Ups (20#/14#) 10 C&J (135#/95#) 30 Med. Ball Step Ups 5 C&J (155#/115#) 30 Med. Ball Step Ups 5 C&J (185#/135#) 20 Minute Time Cap Welded & Warrior: Open Workout 20.4 (Rx) For Time: 30 Box Jumps (24”/20”) 15 C&J (95#/65#) 30 Box Jumps 15 C&J (135#/85#) 30 Box Jumps 10 C&J (185#/115#) 30 Pistols 10 C&J (225#/145#) 30 Pistols 5 C&J (275#/175#) 30 Pistols 5 C&J (315#/205#) 20 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: Partner WOD For Time: 30 PC (135#/95#) 50 Bar Facing Burpees 70 Cal. Row 90 Alt. Pistols or 180 Air Squats 22 Minute Time Cap Welded: Partner WOD For Time: 30 PC (185#/125#) 50 Bar Facing Burpees 70 Cal. Row 90 Alt. Pistols 22 Minute Time Cap Warrior: Partner WOD For Time: 30 PC (225#/155#) 50 Bar Facing Burpees 70 Cal. Ski 90 Alt. Pistols 22 Minute Time Cap GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: South Lean: 35 Minute AMRAP 40/35 Cal. Bike 20 Burpees 30 Russian Swings 40 Air Squats Midtown Lean: Partner WOD 10 Rounds Partner 1: Max Cal. Bike Partner 2: 3 Minute AMRAP 3 Devil’s Press (35#/20#) 6 Box Jumps (24”/20”) 9 Weighted Sit UpsRead more

GROUP CLASS WORKOUT Warm Up: 1 min. Plank 3 Rounds 5 Reverse Pass Throughs 10 Kip Swings 15 Cal. Machine Finish w/: 30 Sec. Side Plank (each side) MetCon: Build: 20 Minute EMOM 1. 7 Kipping Leg Raises 2. 10/8 Cal. Bike Welded: 20 Minute EMOM 1. 5 T2B 2. 10/8 Cal. Bike Warrior: 20 Minute EMOM 1. 7 T2B 2. 10/8 Cal. BikeRead more

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