Blog

By: Danny Schott Congratulations you have made it through 2016 and are on your way into 2017. As we finish up this year we enter that fun time where everyone starts wondering and asking about how you are going to make the next year different or what your new resolutions are going to be. Social media is going to be blown up with people talking about how the New Year is going to be so different and so much greater than the previous year. The New Year is not going to make itself great though. So that being said, here are a few tips on how to make 2017 the best year possible: First, acknowledge the good things and accomplishments that happened for you in 2016. Whether you bought a new house, went back to school, or got that first double under there has to be something that you achieved this...Read more

GROUP CLASS WORKOUT Warm Up: 2 minute machine 3 rounds: 15 banded good mornings 10 leg swings (each direction) 7 push ups Skills: Rowing & Double Unders MetCon: Welded: 40 pull ups/70 ring rows 40 shoulder to overhead (75#/55#) 40 calorie row *every minute complete 3 burpees Welded Lean: 5 miles bike 150 air squats 4 mile bike 150 double unders 3 mile bike 75 AbMat sit ups 2 miles bike 75 Russian kettlebell swings (35#/26#) 1 mile bike   SKILLS CLASS (Midtown 4:30PM) LegsssssRead more

In observation of Christmas we will be offering two classes at both locations today, regular class schedule will resume Tuesday. Midtown: 10AM & 11AM South: Noon & 1PM GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: No strength MetCon: Welded & Welded Lean: “12 Days of Christmas” 1 power clean (155#/105#) 2 shoulder to overhead (155#/105#) 3 front squats (155#/105#) 4 box jumps (24″/20″) 5 pull ups 6 burpees 7 kettle bell swings (53#/35#) 8 lunges (each leg) 9 wall balls (20#/24#, 10’/9′) 10 calorie row 11 toes to bar 12 deadlifts (205#/135#) *MetCon works just like the song “12 Days of Christmas,” the WOD begins with: 1 power clean then 2 shoulder to overhead 1 powerclean then 3 front squats 2 shoulder to overhead 1 power clean then 4 box jumps 3 front squats 2 shoulder to overhead 1 power clean continue through this pattern until you complete the...Read more

GROUP CLASS WORKOUT Warm Up: 4 rounds: 40 seconds work/20 seconds rest on machine 2 rounds: 50 band pulls 15 pushups 15 situps 20 scorpions 15 PVC pass throughs 15 PVC good mornings Accessory Work: 3 rounds: 12 strict pull ups 10 strict HSPU or 20 pushups 2 minute plank MetCon: Welded & Welded Lean: For Time: 30 shoulder to overhead (75#/55#) 60 calorie machine 30 lunges (each leg) 60 cal machine 30 front squats (75#/55#) 60 AbMat sit ups Then, immediately reverse the workout and cut the reps in half… 30 AbMat sit ups 15 front squats (75#/55#) 30 calorie machine 15 lunges (each leg) 30 calorie machine 15 shoulder to overhead (75#/55#) Mobility: 10 Minutes, pick a weakness, attack it. Get better. Give you body the attention it deserves.Read more

By: Joaquin Ramirez As most of you know we started implementing a new program called “Test and Retest.” There will be two different MetCons per month with one of them being more barbell intensive and the other more monostructural and gymnastic dominant. I wanted to let everyone know they’ve been killing the workouts! The attendance has been high on test days and we have seen some impressive times, I can’t wait to see the improvements all of you make as we progress and retest. Going forward with this program there will be a few changes as to how we will record and document the times. We are working with TrainHeroic to be able to produce all the statistics we are looking for as soon as the times are put in. This will make it easier to track everyone’s progress not only individually but as a whole as well. What we...Read more