Blog

Great job to our 214 members that are part of the July Committed Club! These guys logged at least 12 visits in the month! Stay consistent and keep making gains! Winners of the $50 membership credit raffle will be drawn live next week on Instagram! If you have any questions about the Committed Club please contact Derek ([email protected]).⠀Read more

GROUP CLASS WORKOUT Warm Up 3 Rounds 15 PVC PT 10 PVC OHS 2 Rounds 15 Jump Squats 30 Banded GM Strength: Power Snatch (every 2:00) 4×5 (Build: Singles, Weld/War: TnG) MetCon: Build: For Time: 120/100 Cal Bike 75 Wall Balls 50 DL (135#/95#) 17 Minute Time Cap Welded: For Time: 2K Row 75 Wall Balls 50 DL (185#/125#) 17 Minute Time Cap Warrior: For Time: 2K Row 75 Wall Balls 50 DL (225#/155#) 17 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 SL Sit Ups 20 DUs 3 Rounds 10 Clean DL 5 Scap Pull Ups Finish w/: 30 Heavy Russian KB Swings MetCon: Build: 20 Minute AMRAP “19.2″ 5 Rounds 25 Hanging Knee Raises 50 Single Unders 15 Squat Cleans (95#/55#) Squat Cleans Round 2 = 13 @115#/75# Round 3 = 11 @135#/95# Round 4 = 9 @1555#/115# Round 5 = 7 @185#/135# Welded & Warrior: 20 Minute AMRAP “19.2” 5 Rounds 25 T2B 50 Double Unders 15 Squat Cleans (135#/85#) Squat Cleans Round 2 = 13 @185#/115# Round 3 = 11 @225#/145# Round 4 = 9 @275#/175# Round 5 = 7 @315#/205# GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 SL Sit Ups 20 DUs 3 Rounds 10 Clean DL 5 Scap Pull Ups Finish w/: 30 Heavy Russian KB Swings MetCon: 3 Rounds 3 Minute AMRAP 10 Air Squats 10 Jump...Read more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 KB High Pulls (each side) 10 KB Presses (each side) 10 Leg Swings (each direction) MetCon: Build: 15 Minute AMRAP 400 Meter Run 10 S2OH (95#/65#) 10 Lateral Burpees Welded: 15 Minute AMRAP 400 Meter Run 8 S2OH (115#/75#) 10 Lateral Burpees Warrior: 15 Minute AMRAP 400 Meter Run 6 S2OH (185#/125#) 10 Lateral BurpeesRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 3 Rounds (Every 10 Minutes) 50 Wall Balls 400 Meter Run 30 KB Swings (53#/35#) 20/15 Cal. Bike WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Hang Squat Snatch + OHS (every 1:30) 10 Sets (Choose weight) Hang Snatch High Pulls (every 1:30) 5×10 (Light) Snatch Push Press (every 1:30) 4×6 (Choose weight)Read more