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GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 Heavy Russian KB Swings 5 Single Leg RDL (each side) 15 Air Squats Strength: Power Clean + Push Jerk (every 1:30) Build: 4×4 Welded/Warrior: 4×2 MetCon: Build: For Time: 50 DL (135#/95#) 40 Wall Balls 30 Cal. Row 20 Lateral Burpees 10 Power Cleans (135#/95#) 13 Minute Time Cap Welded: For Time: 50 DL (185#/125#) 40 Wall Balls 30 Cal. Bike 20 Lateral Burpees 10 Power Cleans (185#/125#) 13 Minute Time Cap Warrior: For Time: 50 DL (225#/155#) 40 Wall Balls 30 Cal. Bike 20 Lateral Burpees 10 Power Cleans (225#/155#) 13 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up 3 Rounds 10 Weighted Cossack Squats 10 PVC Front Squats Finish with 20 Light DB Thrusters Strength: Back Squat (every 2:00) Build/Welded/Warrior: 5×4 (choose weight) MetCon: Build: 4 Rounds 15 Pull Ups 15 Thrusters (75#/55#) 11 Minute Time Cap Welded: 4 Rounds 10 C2B Pull Ups 15 Thrusters (95#/65#) 11 Minute Time Cap Warrior: 4 Rounds 5 Ring Muscle Ups 15 Thrusters (95#/65#) 11 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up 3 Rounds 10 Weighted Cossack Squats 10 PVC Front Squats Finish with 20 Light DB Thrusters Lean MetCon: 4×7 Minute AMRAP AMRAP 1 and 2: 10 Dual DB Snatch 10 Burpees 200 Meter Run AMRAP 3 and 4: 20 Lunges (Total) 15 Oblique V-Ups (each side) 10 Front Squats (95#/65#) *2 minute rest between AMRAPs.Read more

GROUP CLASS WORKOUT Warm Up 3 Rounds 10 KB Swing High Pulls 10 KB DL 3 Rounds 5 Push Press (each arm) 5 Cossack Squats (each side)  MetCon: Build: 18 Minute AMRAP 1 Mile Bike 15 C&J (95#/65#) 100 Singles Welded: 18 Minute AMRAP 1K Row 10 C&J (155#/105#) 50 Double Unders Warrior: 18 Minute AMRAP 1K Row 10 C&J (185#/125#) 100 Double UndersRead more

REMINDER: MIDTOWN CLASSES CANCELLED FOR THE GYMNASTICS COURSE. GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 2 Rounds 50 Burpees 400 Meter Run 30 Weighted Lunges (each leg) 20 T2B 10 Deadlifts (185#/125#) 4 Minute Rest 40 Minute Time CapRead more

This week’s Featured Athlete was chosen by Coach Jacob! Keep killin’ it Jess!⠀ “Jess is one of those people who will automatically make people feel better when they are around her. She is always in a good mood and when she comes to the gym, you don’t even need to ask her to go hard. She always pushes herself and helps those around her to do the same. We are incredibly lucky to have her as part of our community and I am very excited to see her continued growth and success!” – Coach Jacob ⠀Read more