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GROUP CLASS WORKOUT Warm Up: 90 second pigeon stretch (each side) 2 Rounds: 12 calorie machine 10 goblet squats (heavy) 8 groiners Finish with: 20 scorpions 20 leg swings 15 PVC pass throughs 15 PVC good mornings Strength: Welded: back squat 6×2 @85% (every 1:25) Welded Lean: no strength MetCon: Welded: 20 calorie row 10 snatches (95#/65#) 30 calorie row 15 cleans (155#/105#) 40 calorie row 20 deadlifts (205#/135#) Scale as Needed Adv: End with 10 Muscle Ups *17 minute time cap Welded Lean: 40 Minute Running Clock 7 mile bike 3 Rounds 40 AbMat sit ups 40 air squats remaining time –> max calorie bike   SKILLS (Midtown 4:30PM) Handstand Work & ShouldersRead more

Click here to see Coach Jacob’s programming walk through for the week where he goes over each workout and how to attack it for optimal efficiency! GROUP CLASS WORKOUT Warm Up: 2 minute machine 40 band pulls 20 scorpions 2 Rounds: 15 Russian kettlebell swings 10 pushups 10 PVC pass throughs PVC Progression: 5 deadlifts 5 hang power cleans 5 front squats Strength: (every 1:15) Strength: 7x 1 power clean + 1 hang clean Technique: 4 hang power cleans MetCon: Welded: 12 minute AMRAP 10 shoulder to overhead (135#/95#) 10 pull ups 10 bar facing burpees scaled: 95#/65# Welded Lean: 15 minute AMRAP 12 push ups 15/12 calorie machine 18 lunges   SPEEDFIT (Midtown 6AM) Warm Up: 25 sit ups 20 air squats 15 push ups 10 V-Ups 500 meter row MetCon: 4 Rounds 0.4 mile bike 10 power cleans (135#/95#) 10 toes to barRead more

This week’s Featured Athlete was chosen by resident yogi master Savina! Shannon has been with since May of last year and is so consistent, make those gains on the daily! Keep up the amazing work! “My Member Monday goes out to this amazing, motivational lady 💪🏼She not only works her butt off at the gym doing both Welded and yoga, but  she’s is also a caring, passionate nurse. Thanks for shining your light Shannon and sharing your contagious energy. 🙏🏼” – SavinaRead more

GROUP CLASS WORKOUT Warm Up: 3 minute machine 50 double unders/singles 2 Rounds: 15 airsquats 10 lunges 5 strict pull ups/10 ring rows Accessory Work: 10 minutes 4 x 10 seated dumbbell strict press (heavy) 100 banded tricep extensions MetCon: Welded: Lurong Workout #2: Karen Meets Annie 50-40-30-20-10 wall balls (20#/14#, 10’/9′) double unders wall sit ups *17 minute time cap Welded Lean: 27-15-21-9 calorie ski or row deadlift (95#/65#) 9-9-9-9 overhead squat/front squats (95#/65#) *17 minute time capRead more

By: Savina Brown We all shape our goals based on the things that we believe will make us happy in our lives. The classic “I’ll be happy when” syndrome is something we all fall victim to. We say it all the time and we allow these thoughts to guide and influence us in our personal lives, our careers, and our hobbies. I’ll be happy when I finally finish college. …When I find my soul-mate. …When I have a successful career. …When I buy the house of my dreams. …When I lose twenty pounds. …When I get a muscle-up. Doesn’t it sound all too familiar? We constantly look for happiness in the future. What about right here, right now, are you happy? Not that I am here to bash goal setting or discount anyone’s achievements, but this thought process has almost become an infectious habit in our society. We are all...Read more