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GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 PVC pass throughs 15 Russian kettlebell swings 5 Cossack squats (each side) MetCon: Welded Rx: Test: “Ronin” 3 Rounds 100 double unders 10 power snatches (115#/75#) 10 overhead squats (115#/75#) 9 Minute Time Cap 5 Minutes Find 1 rep max squat clean Lean: 20 Rounds 20/15 calorie bike 15 air squats 35 Minute Time CapRead more

1 Serving 6-10 oz Fresh Brewed Coffee 2 Tbsp Collagen Peptides 1 Tsp Vanilla Extract 2 Tbsp Coconut Whip Cream (found at whole foods or sprouts) Pinch of Cinnamon Macros Protein = 18 grams Carbohydrate = 12 grams Fat = 3 grams How to make your own creamer 1-2 cans of reduced fat pure coconut milk Can add Vanilla and Cinnamon to this instead of coffee if desired Combine all ingredients in a shaker and dish out tbsps to add to your coffee daily. If coconut milk is too thick try adding a bit of water. Macros (3 Tbsp Creamer) Protein = 0 grams Carbohydrate = 2 grams Fat = 5 gramsRead more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 20 banded good mornings 5 goblet squats 5 inch worms Strength: Clean & Jerk (every 1:15) 8×1 (Choose Moderate Weight) Intro: 8×3 (Power Clean Push Press) MetCon: Welded Rx: 3 Rounds 500 meter row 25 wall balls (10’/9’, 20#/14#) 25 kettlebell swings (53#/35#) 14 Minute Time Cap Lean: 3 Rounds 15 deadlift (135#/95#) 30 V-Ups 15 pull ups 14 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 35 Minute AMRAP 2 Rounds 30 Burpees 60 Walking Lunges (Total) 2 Rounds 40/30 Cal Bike 80 V-Ups WEIGHTLIFTING (Midtown 10:30AM) Above Knee Hang Squat Snatch (12 Minutes) Find 1 rep max Snatch Balance (every 1:30) 5×3 (Choose weight) Hang Snatch High Pulls 5×8Read more

This week’s Featured Athlete was chosen by Coach Joaquin! Amber brings a great energy to the gym, keep working hard and making gains! 👏🏼 “Amber has been with us since the beginning! After all this time she still strives to get better and better every day. We have been working a lot on her Olympic lifting and in this video you can see all that effort paying off. She is always down to work hard and continues to have a great attitude no matter what life throws at her. She’s full of jokes and loves to be the “show pony” ! Keep up the good work Amber we are grateful to have you in this community! 💪🏼” – Coach JoaquinRead more