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GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Goblet Squats (10 sec. pause in bottom of last rep) 15 Russian KBS 3 Rounds 10 Leg Swings (each side) 15 Banded GM Strength: Back Squat Build/Welded/Warrior: 5×5 (choose weight) MetCon: Build: Partner WOD 2 Rounds 50 Cal. Row 40 Pull Ups or 120 Ring Rows 30 S2OH (95#/65#) 20 Lateral Burpees 20 Minute Time Cap Welded: Partner WOD 2 Rounds 50 Cal. Bike 40 C2B Pull Ups 30 S2OH (115#/75#) 20 Lateral Burpees 20 Minute Time Cap Warrior: Partner WOD 2 Rounds 50 Cal. Ski 40 C2B Pull Ups 30 S2OH (135#/95#) 20 Lateral Burpees 20 Minute Time Cap LEAN CLASS WORKOUT Warm Up: 3 Rounds 10 Goblet Squats (10 sec. pause in bottom of last rep) 15 Russian KBS 3 Rounds 10 Leg Swings (each side) 15 Banded GM MetCon: 5×5 Minute AMRAP 20 AbMat Sit Ups 10 DL (135#/95#) 200...Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 9/11 Memorial Partner WOD For Time: Partner 1: 2996 Meter Row EMOM: Partner 2: 9 DL + 11 Air Squats  *Partner rowing has to stop rowing until EMOM partner completes work, switch at any time. Deadlift Weight Build: (75#/55#) Welded: (95#/65#) Warrior: (135#/95#)Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 30 Band Pull Aparts 10 PVC PT 2 Rounds 20/15 Cal. Machine 15 Air Squats MetCon: Build: 23 Minute AMRAP 8 Clean and Jerks (95#/65#) 15 DUs or 75 Singles 20/15 Cal. Bike Welded: 23 Minute AMRAP 2 Rounds 5 Clean and Jerks (135#/95#) 50 Double Unders 20/15 Cal. Row Clean & Jerk Weight Rounds 3 & 4: 155#/105# Rounds 5 & 6: 165#/115# Rounds 7 & 8: 175#/120# Rounds 9 & 10: 185#/125# Warrior: 23 Minute AMRAP 2 Rounds 5 Clean and Jerks (135#/95#) 75 Double Unders 20/15 Cal. Row Clean & Jerk Weight Rounds 3 & 4: 185#/125# Rounds 5 & 6: 205#/135# Rounds 7 & 8: 225#/155# Rounds 9 & 10: 245#/165# LEAN CLASS WORKOUT Warm Up: 3 Rounds 30 Band Pull Aparts 10 PVC PT 2 Rounds 20/15 Cal. Machine 15 Air Squats MetCon: 3 Rounds 100 Step Ups...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Heavy KB Swing High Pulls 10 KB DL 3 Rounds 5 Push Press (each arm) 5 Cossack Squats (each side) Strength: Power Snatch (every 1:45) Build: 5×5 Weld/War: 5×3 (TnG) MetCon: Build: 3 Rounds 10 Power Snatches (95#/65#) 36 Knee Raises 15 Minute Time Cap Welded: 3 Rounds 7 Squat Snatches (135#/95#) 18 T2B 15 Minute Time Cap Warrior 3 Rounds 7 Squat Snatches (185#/125#) 27 T2B 15 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 35 Minute AMRAP 500 Meter Row 30/24 Cal. Bike 400 Meter Run 2 Rounds 15 Thrusters (95#/65#) 15 Lateral Burpees WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Clean and Jerk (every 2:00) 6x2x2 Clean DL (every 2:00) 4×4 @110% of best Clean Split Jerk Press (every 2:00) 5×6 (Choose weight)Read more