Blog

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

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