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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

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 22 Minute AMRAP 400 Meter Run 10 Pull Ups 10 Box Jump Overs (24”/20”) 20 OHS (75#/55#) Welded: 22 Minute AMRAP 400 Meter Run 8 C2B Pull Ups 10 Box Jump Overs (24”/20”) 20 OHS (95#/65#) Warrior: 22 Minute AMRAP 400 Meter Run 4 Bar Muscle Ups 10 Box Jump Overs (30”/24”) 20 OHS (95#/65#)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: Squat Clean (12 Minutes) Build: 8×3 PC Welded: 6×2 (heavy) War: Find 1RM MetCon: Build: For Time: 50 DUs or 200 Singles 30 Clean and Jerks (95#/65#) 10 Minute Time Cap Welded: For Time: 100 Double Unders 20 Clean and Jerks (155#/105#) 10 Minute Time Cap Warrior: For Time: 200 Double Unders 20 Clean and Jerks (185#/125#) 10 Minute Time Cap LEAN 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) MetCon: For Time: 3 Rounds 800 Meter Run 25 Burpees 3 Rounds 1K Row 35 Hollow Rocks 38 Minute Time CapRead more