Blog

Ladies, we’ll be hosting a gear swap this Saturday, 8/17 at 10AM at our South location for an hour. If you have gently used clothes, workout gear, etc. Bring it in to swap or sell! If you have questions you can contact Sabrina ([email protected]) or Kris ([email protected]). Also, just a reminder that our Midtown Saturday classes will be cancelled as we are hosting a Welded Level 1 Seminar. Please make sure to sign up for class ahead of time at our South location as we are expecting bigger classes than usual.Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 KB High Pulls (each side) 10 Single Leg KB RDL (each side) 15 Ring Rows Strength: Squat Snatch (every 2:00) Build: 6×5 Power Snatch Welded: 6×3 @75% Warrior: 6×2 @80% MetCon: Build: For Time: 15-12-9 DL (165#/115#) 12-12-12 Pull Ups 9 Minute Time Cap Welded: For Time: 15-12-9 DL (255#/175#) 12-12-12 C2B Pull Ups 9 Minute Time Cap Warrior: For Time: 15-12-9 DL (315#/205#) 5-5-5 BMU 9 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 15 Sec. FLR 5 Push Ups (3 Sec. Down) Coaches Choice MetCon: Build: 15 Minute AMRAP 30 Push Ups 20 Alt. DB Snatches (40#/25#) 25/20 Cal Bike Welded: 15 Minute AMRAP 15 HSPU 20 Alt. DB Snatches (50#/35#) 500 Meter Row Warrior: 15 Minute AMRAP 20 Strict HSPU 20 Alt. DB Snatches (75#/50#) 500 Meter Row LEAN GROUP CLASS WORKOUT Warm Up: 4 Rounds 15 Sec. FLR 5 Push Ups (3 Sec. Down) Coaches Choice MetCon: 5x 5 Minute AMRAP 7 Front Squats (95#/65#) 7 Lateral Burpees 200 Meter Run Rest 1 minute after each AMRAPRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 8 Goblet Squats (w/5 sec. pause) 15 Sec. Dead Hang 15/12 Cal. Machine Strength: Front Squat (every 2:00) Build: 5×5 Welded: 5×2 @85% Warrior: Find 3RM MetCon: Build: For Time: 42-30-18 Knee Raises 21-15-9 Power Cleans (95#/65#) 3 Minute Rest 18-30-42 Knee Raises 9-15-21 Front Squats 15 Minute Time Cap Welded: For Time: 21-15-9 T2B Power Cleans (115#/75#) 3 Minute Rest 9-15-21 T2B Front Squats 15 Minute Time Cap Warrior: For Time: 21-15-9 T2B Power Cleans (135#/95#) 3 Minute Rest 9-15-21 T2B Front Squats 15 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 2 Rounds 1 Mile Run 50 Air Squats 50 AbMat Sit Ups 1 Round 2K Row 100 Walking Lunges 40 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Power Clean + Push Jerk (every 1:30) 8 Sets (Rising) Clean Pulls (every 2:00) 5×4 @90% Strict Press (ever 1:30) 5×6Read more