Blog

Start your weekend off right and enjoy an early morning stretch with Amy by the pond this Saturday (7/27) from 7AM-8AM.  Sunscreen, sunglasses, and a mat are suggested, as only a limited number of mats will be available. If you have any questions about our yoga program you can contact Dawn ([email protected]).Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 8 Single Leg KB RDL (each side) 10 BB Front Squats 12 Cal. Machine MetCon: Build: 0:00-8:00 Minutes AMRAP 15 DU or 70 Singles 8 DB OH Lunges (30#/20#, in place) 12/9 Cal. Row 8:00-13:00 Minutes Find 4RM Deadlift 13:00-19:00 Minutes For Time: 30 DU or 200 Singles 14 DB OH Lunges 30/24 Cal. Row *There will be 3 different scores, one for each workout. Welded: 0:00-8:00 Minutes AMRAP 50 Double Unders 8 DB OH Lunges (50#/35#, in place) 12/9 Cal. Bike 8:00-13:00 Minutes Find 1RM Squat Clean 13:00-19:00 Minutes For Time: 150 Double Unders 14 DB OH Lunges 30/24 Cal. Bike *There will be 3 different scores, one for each workout. Warrior: 0:00-8:00 Minutes AMRAP 70 Double Unders 8 DB OH Lunges (75#/50#, in place) 12/9 Cal. Bike 8:00-13:00 Minutes Find 1RM Squat Clean 13:00-19:00 Minutes For Time: 200 Double Unders 14 DB OH Lunges...Read more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 6 Goblet Squats 15/12 Cal. Machine Strength: Back Squat (2:00) Build: 5×5 Welded: 5×3 (Heavy) Warrior: 5×1 (90%) MetCon: Build: 12 Minute AMRAP 10 Pull Ups or 16 Ring Rows 20 Wall Balls (14#/10#) *Decrease pull ups by 2 and WB by 4 reps each round and go up by 2 and 4 after getting to the bottom. Welded: 12 Minute AMRAP 20 Pull Ups 20 Wall Balls (20#/14#) *Decrease by 4 reps each round and go up by 4 after getting down to 4. Warrior: 12 Minute AMRAP 20 C2B Pull Ups 20 Wall Balls (20#/14#) *Decrease by 4 reps each round and go up by 4 after getting down to 4. LEAN GROUP CLASS WORKOUT Warm Up: 4 Rounds 6 Goblet Squats 15/12 Cal. Machine MetCon: 3 Rounds 800 Meter Run 25 DL (115#/75#) 15 Lateral Burpees 50 AbMat Sit Ups...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 KBS High Pulls 10 KB DL 3 Rounds 20 Sec. Plank 5 Cossack Squats (each side) MetCon: Build: 15 Minute EMOM 5 Power Cleans (115#/75#) Welded: 15 Minute EMOM 5 Power Cleans (185#/125#) Warrior: “Boulder” 15 Minute EMOM 5 Power Cleans (225#/155#)Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 4 Rounds 800 Meter Run 30 Russian KBS 40 AbMat Sit Ups 50 Air Squats 36 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Hang Squat Snatch + OHS (every 1:30) 8 Sets (Choose weight) Snatch Balance (every 1:30) 6×3 (Choose weight)Read more