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GROUP CLASS WORKOUT Warm Up: 30/24 calorie machine 20 legs swings 2 Rounds: 10 single arm kettle bell high pull 10 kettle bell press 10 air squats Weightlifting (Welded): Hang Power Cleans Hang Power Clean (every 1:20) 6×3 (moderate to heavy) Clean Pulls (every 1:20) 6×2 @110% of best clean (drop and reset) GHD Back Raises 4×15-25 MetCon (Welded Lean): 10 Rounds 10 burpee box jumps (24″/20″) 15 calorie machine (alternate) 20 air squats *40 minute time capRead more

Every quarter the coaches come together and choose a member to highlight and share their story. This quarter we chose Josh Leggett, check out his story below!  Read more

GROUP CLASS WORKOUT Warm Up: 1 minute hip capsule stretch 20 scorpions 2 Rounds: 15 goblet squats 10 push ups 10 calorie machine sprint Strength: Back Squat Welded: 5×5 @75% of 1 rep max Welded Lean: 5×5 moderate weight MetCon: Welded: 14 minute AMRAP 40 double unders 15 toes to bar 15 shoulder to overhead (95#/65#) scaled: 80 singles + 4 burpees, 15 toes to ring/15 hanging knee raises Welded Lean: 14 minute AMRAP 20 calorie row 10 alternating dumbbell snatches (50#/35#) adv.: 75#/50#Read more

By: Leo Fontana Today was the last day that Melanie (one of our Midtown members) and I had to our Welded Team Series workouts. This is a team competition that you and a partner have 4 workouts complete in one weekend for two weeks in a row. The workouts are done at your own gym and scores are submitted online, very similar to the Crossfit Open but as a team. It was a great time and both of us and we pushed ourselves beyond our comfort zone, with that many PRs came along. Competition can push you to do things you never imagined to be possible. For example, one of our workouts was: 21-15-9 synchronized DB snatches synchronized bar muscle ups Melanie had never done a bar muscle up, let alone 45 of them for time. Knowing that if she was to get at least 1 muscle up it would...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 PVC overhead squats 25 band pulls 15 sit ups Finish with: 15 PVC pass throughs 15 PVC good mornings 1 minute banded overhead distraction Strength: Squat Snatch (every 1:15) Strength: 6×3 (drop and reset, moderate weight) Lean: no strength MetCon: Welded: 4 Rounds 500 meter row 8 clean and jerks (135#/95#) adv.: 165#/115# *16 minute time cap Welded Lean: For Time: 150/120 calorie bike 150 kettlebell swings (44#/26#) 150/120 calorie bike 150 AbMat sit ups adv.: 70#/44# and V-Ups *40 minute time capRead more