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GROUP CLASS WORKOUT Warm Up: 40/30 Cal. Machine 30 Banded GM 20 SL Sit Ups 200 Meter Run MetCon: Build: 22 Minute AMRAP 50 Wall Balls 15 DUs or 75 Singles 40 Knee Raises 15 DUs or 75 Singles 30 Weighted Split Squats 15 DUs or 75 Singles 20 DL (165#/115#) 15 DUs or 75 Singles Welded: 22 Minute AMRAP 50 Wall Balls 50 Double Unders 40 T2B 50 Double Unders 30 Alt. Pistols 50 Double Unders 20 DL (255#/165#) 50 Double Unders Warrior: 22 Minute AMRAP 50 Wall Balls 75 Double Unders 40 T2B 75 Double Unders 30 Alt. Pistols 75 Double Unders 20 DL (315#/205#) 75 Double UndersRead more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 20/15 Cal. Machine 20 PVC PT 20 OHS MetCon: Build: 5 Rounds 500 Meter Row 12 OHS (75#/55#) or Front Squats (95#/65#) 12 Lateral Burpees 8 Banded Pull Ups or 16 Ring Rows 30 Minute Time Cap Welded: 5 Rounds 500 Meter Row 12 OHS (115#/75#) 12 Lateral Burpees 12 Pull Ups 30 Minute Time Cap Warrior: 5 Rounds 500 Meter Row 12 OHS (135#/95#) 12 Lateral Burpees 12 C2B Pull Ups 30 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up: 2 Rounds 20/15 Cal. Machine 20 PVC PT 20 OHS MetCon: 7 Rounds (Every 5 Minutes) 40 Air Squats 25 KB Swings (44#/26#) 15/12 Cal. BikeRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Goblet Squats (10 sec. pause last rep) 15 Russian KBS 3 Rounds 10 Leg Swings (each side) 15 Banded GM Strength: Front Squat (every 1:30) Build: 5×5 (choose weight) Welded: 5×3 @75-80%) Warrior: 5×1 @90% MetCon: Build: 10 Minute AMRAP 16 Push Ups 14 HPC (95#/65#) 16/14 Cal. Row Welded: 10 Minute AMRAP 12 HSPU 14 HPC (135#/95#) 16/14 Cal. Bike Warrior: 10 Minute AMRAP 12 Strict HSPU 14 HPC (165#/115#) 16/14 Cal. BikeRead more

LEAN GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 2 Mile Run 50 Burpees 200 Walking Lunges 50 Burpees 2K Row 40 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Clean and Jerk Find 1RM Clean Pulls 5×4 @90% of best Clean Single Leg KB RDL 4×12 (each leg) Chin Ups 4×8Read more

This week’s Featured Athlete was chosen by Coach Trent! Keep up the awesome work Crys!⠀ “It’s an honor to have Crystal Jackson in our 5am, she brings a special fire and laughter to the group. Even if she does stroll in a few minutes late with only one shoe on. Crys has made a terrific transformation ever since Reps of Discipline started and I am extremely excited for her to showcase it this weekend at her competition. I look forward to watching her progress to continue on this fitness journey we are all striving for. Keep up the solid work Girl! Fun Fact: Her favorite song is Ms. Jackson by OutKast” – Coach TrentRead more