GROUP CLASS WORKOUT Warm Up: 4 Rounds 50’ bear crawl 30 second plank 10 single leg kettlebell Romanian deadlift (each side) Skill Work: (15 minutes) Handstand Walk Practice MetCon: Welded Rx: 4 Rounds (Every 3 Minutes) 10 deadlifts (225#/155#) 10 lateral burpees 10 calorie bike Lean: 15 Minute AMRAP 20 burpees 30 calorie row 40 V-Ups 3 Minute Rest 15 Minute AMRAP 40 Russian twists (each side) 30 calorie row 20 kettlebell swings (53#/35#)Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 calorie machine 10 PVC pass throughs 10 PVC overhead squats 2 Rounds 8 kettlebell high pulls 20 banded good mornings Strength: Snatch (ever 1:30) 6×3 (drop and reset) Intro: Power Snatch MetCon: Welded Rx: For Time: 21 Power Snatches (135#/95#) 21 Thrusters (135#/95#) Scaled: 95#/65# 6 Minute Time Cap Lean: For Time: 500 Meter Row 21 Power Cleans (115#/75#) 6 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: For Time: 150/120 calorie bike 150 air squats 150/120 calorie row 150 V-Ups 150 double unders WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Squat Snatch (every 1:15) 8×2 (Drop and reset) Snatch Pulls (every 2:00) 5×5 @90% Snatch Balance (every 1:15) 5×3Read more

This week’s Featured Athlete was chosen by Coach Trent! Keep up the awesome work Eric! “For my member monday I would like to highlight this guy. I can count on Eric to show up every morning soon after I unlock the doors. Even on the days that he feels beat up, this stud shows up and puts in the work. Couldn’t be more proud of his progress. He started last December and let me tell you, he was a project. Despite the fact Bench Press would be his favorite lift I’d say we got ourselves a regular Weldedter. Keep up the solid work my man!” -Coach TrentRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 30 second push up plank 10 push ups 25 banded face pulls Strength: Bench Press (every 2:00) 5×6 (choose weight) MetCon: Welded Rx & Lean: 11 Minute AMRAP 10 deadlifts (185#/125#) 10 lateral burpees 10 calorie bike Welded Athlete: Add 4 ring muscle upsRead more