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GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 PVC pass throughs 10 PVC overhead squats 10 PVC good mornings Snatch PVC Progression 2 Rounds: 4 hang power snatch 4 snatch press 4 snatch balance Strength: 14 minutes Snatch: 8×2, drop and reset Power Snatch: 8×3, drop and reset Welded Lean: no strength MetCon: Welded: 12-11-10-1-9-8-7-6-5-4-3-2-1 toes to bar box jumps (24″/20″) Scaled: toes to ring, knee raises Adv.: no step ups *14 minute time cap Welded Lean: 15 Rounds 20/15 calorie machine 10 single arm kettlebell push press (each arm, 35#/26#) *40 minute time cap   SKILLS (Midtown 4:30PM) Hamstrings & GlutesRead more

⚠️ ATTENTION MEMBERS ⚠️ Due to current weather conditions we will be cancelling the following classes: MIDTOWN: 5AM, 6AM & 7AM SOUTH: 5:30AM, 6:30AM & 7:30AM Gym Rat Foods meals will be delivered at 9AM. GROUP CLASS WORKOUT Warm Up: Pigeon Stretch (90 seconds each side) 40 banded good mornings 3 Rounds: 10 leg swings (each direction) 10 lunges 10 air squats Strength: Back Squat (every 1:40) Strength: 4×4 @80% Volume: 4×8 (choose weight) MetCon: Welded: 11 minute AMRAP 15 bar facing burpees 10 power cleans (135#/95#) 10 front Squats (135#/95#) 15 bar facing burpees 8 power cleans (155#/105#) 8 front squats (155#/105#) 15 bar facing burpees 6 power cleans (185#/125#) 6 front squats (185#/125#) 15 bar facing burpees 4 power cleans (205#/135#) 4 front squats (205#/135#) scaled: 95#/65#, 115#/75#, 135#/95#, 155#/105# *Score is time, add :01 for every uncompleted rep Welded Lean: 11 minute AMRAP 10 push ups 14...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 kettlebell swings 15 hollow rocks 10 pushups 6 lunges (each leg) Finish with: 20 leg swings 20 scorpions 15 PVC pass throughs 15 PVC good mornings Accessory Work: 13 minute AMRAP 4×8 Bulgarian split squats, each leg 100 banded good mornings 4×8 strict pullups/12 ring rows MetCon: Welded: Partner WOD 100 wall balls 180 double unders 100 KB swings (53#/35#) 60 power cleans (135#/95#) 100 wall balls (20#/14#) Adv: 20 muscle ups/bar muscle ups *24 minute time cap Welded Lean: 6 Rounds 15 calorie machine 20 air squats 10 burpees *24 minute time capRead more

By: Sharae Townsend Now that the holidays are behind us it’s time to follow through with those New Year’s resolutions. Some of us have fitness goals, some want to be more mindful (without having a full mind), some have nutritional goals, and some want to save money or pay off debt. All of these are fabulous resolutions. What is your resolution for 2017? Personally, my New Year’s resolution is to have a stable routine. Routines help me stay on track and it can even include all of the above resolutions. Once I have a routine it is hard to shy away from it. The hard part is establishing it, research says it takes 21 days to make something a habit. One specific part of my routine that I really want to start dedicating myself to my training. Every morning we all wake up and get out of bed to move...Read more

GROUP CLASS WORKOUT Warm Up: 2 minute machine 3 Rounds: 10 Supermans 10 laying PVC pass throughs 10 groiners Finish with: 15 PVC overhead squats 15 PVC good mornings Strength: (every 1:30) Strength: 6×3 overhead squats (rising) Technique: 6×3 front squats (rising) Welded Lean: no strength MetCon: Welded: 10 minute AMRAP 9 thrusters (95#/65#) 8 pull ups 7 burpees Welded Lean: 40 minute AMRAP 15 deadlifts (135#/95#) 45/35 calorie bike 135 double unders   SKILLS (Midtown 4:30PM) Arms   LADIES NIGHT (Midtown 6:30PM) Warm Up: 2 minute machine 2 Rounds: 1 minute goblet squat hold 15 PVC pass throughs 12 PVC good mornings 2 minute T-Spine mobility 20 wall squats Skill of the Month: Overhead Squats 10 minute movement breakdown MetCon: 20 minute AMRAP 8 overhead squats (55#) 16 calorie machine 25 deadlifts (55#) 32 double undersRead more