⚠️ ATTENTION MEMBERS ⚠️
Due to current weather conditions we will be cancelling the following classes:

MIDTOWN: 5AM, 6AM & 7AM
SOUTH: 5:30AM, 6:30AM & 7:30AM

Gym Rat Foods meals will be delivered at 9AM.

GROUP CLASS WORKOUT

Warm Up:
Pigeon Stretch (90 seconds each side)
40 banded good mornings
3 Rounds:
10 leg swings (each direction)
10 lunges
10 air squats

Strength: Back Squat (every 1:40)
Strength: 4×4 @80%
Volume: 4×8 (choose weight)

MetCon:
Welded:
11 minute AMRAP
15 bar facing burpees
10 power cleans (135#/95#)
10 front Squats (135#/95#)
15 bar facing burpees
8 power cleans (155#/105#)
8 front squats (155#/105#)
15 bar facing burpees
6 power cleans (185#/125#)
6 front squats (185#/125#)
15 bar facing burpees
4 power cleans (205#/135#)
4 front squats (205#/135#)
scaled: 95#/65#, 115#/75#, 135#/95#, 155#/105#
*Score is time, add :01 for every uncompleted rep

Welded Lean:
11 minute AMRAP
10 push ups
14 lunges
8 deadlifts (135#/95#)

 

SPEEDFIT (Midtown 6AM)

Warm Up:
500 meter row
20 calorie bike
Glute Activation:
20 banded good mornings
15 air squats
Warm Up for Strength:
5×2 tempo back squats (with bar and pause at the bottom)

Strength: Back Squat
6×3, increasing weight (start at 65%)