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GROUP CLASS WORKOUT Warm Up: 7 minute AMRAP: 10 calorie machine 10 jump squats 20 hollow rocks Finish with: 60 second pigeon 20 leg swings 20 scorpions Strength: Back Squat (every 1:30) Welded: 4×6 @65-70% Welded Lean: no strength MetCon: Welded: Every 2 Minutes for 7 Rounds 8 box jumps (24″/20″) 12 push ups 8 hang power cleans (95#/65#) *Last round max hang power cleans/snatches Adv.: hang power snatches Welded Lean: 35 minute AMRAP 40/35 calorie machine 30 AbMat sit ups 20 kettle bell swings (35#/26#)   SKILLS (Midtown 4:30PM) ShouldersRead more

GROUP CLASS WORKOUT Warm Up: 2 minute machine 30 banded good mornings 20 Russian kettle bell swings 15 push ups 10 groiners 15 PVC pass throughs PVC Progression 1 Round: 5 deadlifts 5 hang power cleans Strength: Power Cleans (every 1:00) Strength:  12×2 @75-80% Technique: 12×4 @moderate weight MetCon: Welded: 5 Rounds 4 clean and jerks (135#/95#) 8 toes to bar 12 lateral burpees Advanced: add 2 muscle ups at beginning of each round Scaled: 12 knee raises *14 minute time cap Welded Lean: 5 Rounds 4 deadlifts (135#/95#) 8 toes to bar 12 lateral burpees Scaled: 12 knee raises *14 minute time capRead more

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded: 17.1 10 alternating dumbbell snatches (50#/35#) 15 burpee box jump overs (24″/20″) 20 alternating dumbbell snatches 15 burpee box jump overs 30 alternating dumbbell snatches 15 burpee box jump overs 40 alternating dumbbell snatches 15 burpee box jump overs 50 alternating dumbbell snatches 15 burpee box jump overs *20 Min Time Cap Welded Lean: 10-10-10-10-10 pull ups 15-25-35-45-55 air squats 20/16 calorie alternating machine Scaled: ring rowsRead more

By: Morgan Walding We are often so preoccupied with things going on around us that we forget to enjoy the present moment. I want to share a quote with everyone that I found very eye opening. “First I was dying to finish high school and start college. And then I was dying to finish college and start working. And then I was dying to marry and have children. And then I was dying for my children to grow old enough for school so I could return to work. And then I was dying to retire. And now, I am dying, and suddenly I realize I forgot to live. ” – Anonymous This hits home for me. Everyday I tell myself I can’t wait to finish school and start my life. Sometimes I forget that this IS my life and that each day is a blessing. We don’t know when our last...Read more

GROUP CLASS WORKOUT Warm Up: 2 minute machine 90 second banded hip capsule (each side) 3 Rounds: 15 air squats 15 banded good mornings Finish with: 20 leg swings 15 PVC pass throughs Strength: Back Squat (every 1:30) Welded: 5×5 @70% Welded Lean: no strength MetCon: Welded: 7 minute AMRAP 3 power snatch (95#/65#) 3 overhead squats (95#/65#) *Add 1 rep every round (3, 3, 4, 4, 5, 5…) Scaled: power cleans, front squat Welded Lean: 35 minute AMRAP 70/55 calorie bike 30 kettlebell hang high pull (35#/26#) 10 burpees   SKILLS (Midtown 4:30PM) Core Work   LADIES NIGHT (Midtown 6:30PM) Warm Up: Ski Team Game 2 Rounds: 20 sit ups 15 KB swings 10 PVC pass throughs 5 burpees Finish with: 1 minute banded overhead distraction (each side) 1 minute lat smash (each side) Skill of the Month: Toes to Bar & Chest to Bar Pull Ups Max reps toes to bar Max reps...Read more