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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

This week’s Featured Athlete  was chosen by Coach Leo! Keep up the great work Shannon! “Shannon is a fantastic person, you can tell by her every action in class, and she is always the first person to go out of her way to make someone new feel comfortable and welcomed. She is always looking to improve her movements, and she is one of the best technical athletes in the gym. We love her attitude every day, and she’s always ready to have fun! Thank you for everything you do and for being a part of our community Shannon.” – Coach LeoRead more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 Single Arm KB Front Squats (each side) 5 KB Suitcase DL 2 Rounds 20/15 Cal. Machine 5 Samson Stretch (each side) Accessory Work: 5 Sets (10 Minutes) 5 Strict Press 20 Hammer Curls MetCon: Build: 8 Rounds (Every 2 Minutes) 10 DL (135#/95#) 20 Wall Balls  Welded: 8 Rounds (Every 2 Minutes) 10 DL (185#/125#) 20 Wall Balls (20#/14#) Warrior: 8 Rounds (Every 2 Minutes) 10 DL (225#/155#) 20 Wall Balls (20#/14#)Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Goblet Squats 5 Russian KBS 3 Rounds 10 Leg Swings (each side) 15 Banded GM MetCon: Build: Partner WOD (Alternating Rounds) 8 Rounds 24/18 Cal. Row 12 Squat Cleans (95#/65#) *Each partner does 4 rounds. 35 Minute Time Cap Welded: Partner WOD (Alternating Rounds) 8 Rounds 24/18 Cal. Row 10 Squat Cleans (155#/105#) *Each partner does 4 rounds. 35 Minute Time Cap Warrior: Partner WOD (Alternating Rounds) 8 Rounds 24/18 Cal Row 8 Squat Cleans (205#/135#) *Each partner does 4 rounds. 35 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Goblet Squats 5 Russian KBS 3 Rounds 10 Leg Swings (each side) 15 Banded GM MetCon: Partner WOD For Time: 300/260 Cal. Bike 150 Wall Balls 75/65 Cal. Ski 50 Devil’s Snatch (40#/25#) 38 Minute Time CapRead more