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GROUP CLASS WORKOUT   Warm Up:  1 min plank, 20 lunges 20 hollow rocks, 15 goblet squats 20 situps, 15 kb swings   Strength: Front Squat 4×2 @ 80%, 1×6 @75% Lean: Front Squat 4×6 @45% Every 1:20   Metcon: Welded 14 Min AMRAP Buy in: 50 Burpees 10 S2OH 95/65 10 Box Jumps 24/20 10 Front Squats 95/65   Welded Lean 14 Min AMRAP Buy in: 40 Cal Bike 10 Front Rack Lunges 96/65 10 Burpees 10 Kb Swings 53/35   Mobility: Pre – Hip & External Rotation (pg. 307) Post – OH Tissue Smash (pg. 255)       OPEN GYM 8am to 9am Endurance WOD available       SKILLS CLASS WORKOUT KB Snatches GHD/GHR 2 min bike test       COMPETITORS CLASS WORKOUT CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 7×2 Back Squat @80% (Every 1:15) Lean: 7×3 Back Squat @ 70% (Every 1:15)   Metcon:   Welded and Welded Lean 3 Rounds Max Effort 2 Min. Burpees 2 Min. Toes to Bar 2 Min. Cals on Bike Rest 1 Minute   Mobility: Pre – Hip and External Rotation (pg. 307) Post – 5 minute cool down and then trainers favorite mobility       OPEN GYM 8am to 9am       SKILLS CLASS  Bar Muscle Ups Rope Climbs Hand Stand Walks       MOBILITY CLASS New and improved mobility techniques from Supple Leopard 2!       LADIES NIGHT   Warm-Up: 8 Rounds of 30/30 Air Squat/Burpees   Skill of the Month: Handstands Getting upside down; Handstand Drills 2 Rounds 10 GHD Sit-ups/20 AbMat Sit-ups 15 Hollow Rocks 20 Dragon Flags Metcon: LADY MASH 3 Rounds 12...Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 15 burpees 2 rounds 15 PVC PT, 10 stretch lunges, 5 inchworms   Strength: 30 Strict Chin Ups/ 45 Ring Rows 100 Banded Face Pulls 40 Hand Release Pushups   Metcon:   Welded Partner 2 Rounds for Time: 15 Squat Clean and Jerks 155/105 30 Ring Dips/Dips/ 40 Bench Dips 45 Box Jumps 24/20 60 Lateral Burpees 90 second Plank (both)   Welded Lean Partner 2 Rounds for Time: 20 Deadlifts 185/125 40 Lateral Burpees 60 Cal Bike/50 2 Females 60 Cal Row/50 2 Females 90 second Plank (both)   Mobility: Pre – Anchored T-Spine (pg. 238)       COMPETITORS CLASS WORKOUT CLICK HERERead more

GROUP CLASS WORKOUT   Warm up: 2 Rounds of: 20 Med ball slams 20 hollow rocks Finish with: 15 PVC PT 20 air squats 15 PVC PT   Strength:   Skill: Rope Climbs, Toes to Bar, Dips/Ring Dips 16 Minutes Challenge: 2 minutes Max Rope Climbs   Metcon: Welded: 12 Min AMRAP of: 15 Wall Balls 20/14 12 Hand Release Pushups 9 Chest to Bar Pullups   ABs: 90 Second plank 40 V ups   Welded Lean: 12 Min AMRAP of: 7 Thrusters 95/65 7 Burpees 10 Cal Row   ABs: 90 Second plank 40 V-ups   Mobility: Pre – Banded OH Distraction Post – Lat Smash on Lacrosse Ball or Roller          Read more

GROUP CLASS WORKOUT   Warm Up: 3 min machine, 20 air squats, 15 PVC PT 20 leg swings each, 15 PVC GM,   Strength: 80 Weighted Lunges @40/25 35 Oblique V-ups Each side Metcon:   Welded Alternating Partner WOD 20 Min AMRAP 10 Wall Balls 20/14 3 Power Snatches 95/65 1 MU (Advanced only) After 10 rounds: Power Snatches 115/80   Welded Lean Alternating Partner WOD 20 Min AMRAP 10 KB Swings 53/35 5 Thrusters 85/55 After 10 rounds: Thrusters 95/65   Mobility Of The Day: Glute Smash and Floss (pg. 300) Improves: Low Back and hip pain/External RotationRead more