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GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 PVC pass throughs 8 PVC overhead squats 2 Rounds 20/15 calorie machine 20 Russian kettlebell swings MetCon: Welded Rx: For Time: 10 squat snatches (115#/75#) 8 squat snatches (135#/95#) 6 squat snatches (155#/105#) 4 squat snatches (165#/115#) 2 squat snatches (175#/120#) Welded Athlete: 135#/95#, 165#/115#, 185#/125#, 205#/135#, 225#/155# 15 Minute Time Cap Lean: 35 Minute AMRAP 3 Rounds 1 minute plank 12 single arm dumbbell overhead walking lunges 200 meter run 3 Rounds 8 burpees 20/15 calorie skiRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 20 Minute EMOM 1. 40 double unders 2. 12/9 calorie machineRead more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 goblet squats (5 second pause in bottom 10 leg swings (each side) 5 broad jumps 10 straight leg sit ups Strength: Squat Clean (14 Minutes) Find 1 rep max MetCon: Welded Rx: 2 Rounds 20 overhead squats (95#/65#) 20 toes to bar 10 Minute Time Cap Lean: 10 Rounds 30/25 calorie row 20 air squats 10 med ball slams (heavy) 35 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 single arm kettlebell push press (each side) 10 single arm kettlebell bent over rows 15/12 calorie machine Strength: Push Press (every 1:30) 5×4 MetCon: Welded Rx & Lean: 14 Minute AMRAP 5 clean and jerks (165#/115#) 50 double unders 20/15 calorie row/bike *Alternate bike and rower.Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean For Time: 2 Mile Run 100 Wall Balls (20#/14#, 10’/9’) 50 Burpees 100 AbMat Sit Ups 2K Row 40 Minute Time Cap OLYMPIC WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: 1 Squat Clean + 1 Front Squat + 1 Split Jerk (every 2:00) 6 Sets (Heavy) Clean Pulls 5×4 @90% of best Clean GHD Weighted Back Raises 4×20Read more