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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: Partner WOD 18 Minute AMRAP 30 Box Jump Overs 15 Snatches (95#/65#) 60 Push Ups 15 Burpees Welded: Partner WOD 18 Minute AMRAP 30 Box Jump Overs 15 Snatches (115#/75#) 30 Strict HSPU 15 Burpee Pull Ups Warrior: Partner WOD 18 Minute AMRAP 30 Box Jump Overs 15 Snatches (155#/105#) 30 Strict HSPU 15 Burpee Pull Ups LEAN GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 3 Rounds 3 Minute Max Russian KBS (35#/26#) 3 Minute Max Cal. Bike 3 Minute Max Plank Hold 3 Minute RestRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25′ Single Arm OH Carry (each arm) 7 Single Arm High Pulls (each arm) 7 Single Arm Strict Press (each arm) Finish w/: 20 Air Squats 5 Inch Worms Strength: Snatch (every 2:00) Build: 6×5 Welded: 6×3 (Squat) Warrior: 6×2 (Squat) MetCon: Build: For Time: 50 Wall Balls 30 DL (165#/115#) 50/40 Cal. Bike 10 DL 30 Wall Balls 17 Min. Time Cap Welded: For Time: 75 Wall Balls 30 DL (225#/155#) 1K Row 10 DL 30 Wall Balls 17 Min. Time Cap Warrior: For Time: 75 Wall Balls 30 DL (315#/205#) 1K Row 10 DL 30 Wall Balls 17 Min. Time CapRead more

GROUP CLASS WORKOUT Warm Up 7 min AMRAP 25′ Bear Crawl 7 Single Arm KB/DB Thrusters (each arm) 20 Banded Face Pulls Skill: HSPU (10 Minutes)  MetCon: Build: 14 Minute AMRAP 7 OHS (75#/55#) 7 Lateral Burpees 7 Pull Ups/Ring Rows *Increase by 1 rep every round. Welded: 14 Minute AMRAP 7 OHS (105#/70#) 7 Lateral Burpees 7 C2B Pull Ups *Increase by 1 rep every round. Warrior: 14 Minute AMRAP 7 OHS (135#/95#) 7 Lateral Burpees 7 C2B Pull Ups *Increase by 1 rep every round. LEAN GROUP CLASS WORKOUT Warm Up 7 min AMRAP 25′ Bear Crawl 7 Single Arm KB/DB Thrusters (each arm) 20 Banded Face Pulls MetCon: For Time: 130 Burpees 150 Bent Hollow Rock 180 Lunges 800 Meter Run or 1K Ski 35 Min. Time Cap OR 10 Rounds 13 Burpees 15 Bent Hollow Rock 18 Lunges Cash Out: 800 Meter Run or 1K Ski 35 Min....Read more

GROUP CLASS WORKOUT Warm Up 3 Rounds 12 Cal. Machine 14 Reverse Lunges 16 Sit Ups Finish w/: 15 Push Ups 1 min. Plank Strength: Back Squat (every 2:00) Build/Welded/Warrior: 3×8 MetCon: Build: 5 Rounds 10 Clean and Jerks (95#/65#) 50 Double Unders 20/16 Cal. Row 20 Min. Time Cap Welded: 5 Rounds 6 Clean and Jerks (135#/95#) 50 Double Unders 20/16 Cal. Bike 20 Min. Time Cap Warrior: 5 Rounds 6 Clean and Jerks (185#/125#) 50 Double Unders 20/16 Cal. Bike 20 Min. Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 3 Rounds 1K Row 50 Walking Lunges 50/40 Cal. Bike 2 Minute Plank 36 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Clean and Jerk (every 1:30) 8×2 (Drop and reset) Clean Pull + Hang Power Clean (every 1:30) 5x4x1 KB Shrugs 5×20 (Heavy)Read more