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GROUP CLASS WORKOUT Warm Up: 400 meter jog or 500 meter row 2 minute banded pigeon stretch 3 Rounds: 5 barbell squats 15 banded good mornings Strength: Back Squat (every 3 minutes) Welded & Welded Lean: 3×10 @65-70% MetCon: Welded & Welded Lean: 24 minute EMOM 1. 8-12 push ups 2. 30 double unders or 30 singles 3. 10/7 calorie bike 4. 30 Russian twists (weighted) adv.: hand stand push ups, 50 double unders Cool Down: 3 Rounds: 10 calorie bike 1 minute squat hold Finish with: 1 minute banded overhead distractionRead more

By: Sabrina Blajos Hey my FitFam! So as you all know, May is Injury Prevention Month with an awesome seminar at the end of the month at the Midtown location. I just wanted to give some advice on it. As you all know I am probably the worst with mobility. I was always hopping into class just for the WOD and then not properly cooling down and stretching out. Always preaching to my classes about how they need to get a good warm up/cool down in. However, I was just like them. “Oh I’ll be fine, my body is okay, it’s different for me.” Well I’m here to tell you that can only last so long. Unfortunately, it takes an injury to open your eyes about something that you already know you should be doing. I have recently just tweaked my back and let me tell you it has been...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 8 burpees 10 walking lunges 12 sit ups 20 jumping jacks 3 Rounds (guided) 4 box jumps 4 push press 4 toes to bar MetCon: Welded: Open Workout 12.3 18 minute AMRAP 15 box jumps (24″/20″) 12 push press (115#/75#) 9 toes to bar Welded Lean: Not For Time: (65-70% intensity) 5K row 200/160 calorie bike Cool Down: 500 meter row 2 minute squat holdRead more

GROUP CLASS WORKOUT Warm Up: 400 meter run or 500 meter row 20 air squats 10 pushups 90 second banded ankle distraction 2 Rounds (guided) 5 snatch deadlift 5 snatch high pull 5 push press + overhead squat Strength: (every 1:30) Strength: 7×3 snatch (drop and reset) Technique: 7×5 power snatch (light to moderate weight) MetCon: Welded & Welded Lean: Warm Up: 2 Rounds: 5 sumo deadlift high pull 7 wall balls 8 Rounds 8 sumo deadlift high pulls (75#/55#) 16 wall balls (20#/14#) adv.: 95#/65# *14 minute time capRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 calorie machine 20 banded good mornings 10 glute bridges MetCon: Welded: Team Conditioning 10 Minutes max tire flips/D-Ball toss/carry 1 minute rest 10 Minutes max distance sled drag (135#/90#) 1 minute rest 10 Minutes max 400 meter farmer carry (53#/35#) adv.: 70#/53# Welded Lean: 30 Minute AMRAP 400 meter run 30 air squats 10 dumbbell hang snatch (40#/30#)Read more