GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Bent Over KB Rows (each side) 10 SL Sit Ups 3 Rounds 10 PVC PT 15/12 Cal. Machine MetCon: Build: 10 Rounds 15 Knee Raises 6 Power Snatches (75#/55#) 18 Minute Time Cap Welded: 10 Rounds 7 T2B 3 Power Snatches (135#/95#) 18 Minute Time Cap Warrior:...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 Banded GM 15 Air Squats 10 Leg Swings (each side) Finish with: 20 BB Strict Press Strength: Power Clean (every 1:15) Build: 8×4 Welded: 8×3 Warrior: 8×2 MetCon: Build: 9 Minute AMRAP 7 Thrusters (95#/65#) 15 DU or 70 Singles Welded: 9 Minute AMRAP 7 Thrusters (115#/75#) 40...Read More

LEAN GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 100 Burpees 100 Wall Balls (14#/10#) 100/80 Cal. Row 100/80 Cal. Bike 45 Minute Time Cap WEIGHTLIFTING Warm Up: Coaches Choice Weightlifting: Squat Snatch (every 1:15) 12×2 @70-75% Snatch Balance (every 2:00) 6×4Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 KB High Pulls (each side) 10 Single Arm Bent Over KB Rows (each side) 3 Rounds 10 Cal. Sprint on a machine 5 Burpees MetCon: Build: For Time: 30 Pull Ups or 60 Ring Rows 20 Lateral Burpees 10 Power Cleans (95#/65#) 8 Power Cleans (115#/75#) 6 Power...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 3 Rounds 100 Air Squats 30 Push Ups 400 Meter Run 3 Rounds 10 Power Cleans (115#/75#) 50 DUs or 150 Singles 30 Minute Time Cap Welded: 3 Rounds (w/vest) 100 Air Squats 40 Push Ups 400 Meter Run 3 Rounds (w/o vest) 7 Power Snatches...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 KB High Pulls (each side) 10 Single Leg KB RDL (each side) 15 Ring Rows Strength: Squat Snatch (every 2:00) Build: 6×5 Power Snatch Welded: 6×3 @75% Warrior: 6×2 @80% MetCon: Build: For Time: 15-12-9 DL (165#/115#) 12-12-12 Pull Ups 9 Minute Time Cap Welded: For Time:...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 15 Sec. FLR 5 Push Ups (3 Sec. Down) Coaches Choice MetCon: Build: 15 Minute AMRAP 30 Push Ups 20 Alt. DB Snatches (40#/25#) 25/20 Cal Bike Welded: 15 Minute AMRAP 15 HSPU 20 Alt. DB Snatches (50#/35#) 500 Meter Row Warrior: 15 Minute AMRAP 20 Strict HSPU...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 8 Goblet Squats (w/5 sec. pause) 15 Sec. Dead Hang 15/12 Cal. Machine Strength: Front Squat (every 2:00) Build: 5×5 Welded: 5×2 @85% Warrior: Find 3RM MetCon: Build: For Time: 42-30-18 Knee Raises 21-15-9 Power Cleans (95#/65#) 3 Minute Rest 18-30-42 Knee Raises 9-15-21 Front Squats 15 Minute...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 2 Rounds 1 Mile Run 50 Air Squats 50 AbMat Sit Ups 1 Round 2K Row 100 Walking Lunges 40 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Power Clean + Push Jerk (every 1:30) 8 Sets (Rising) Clean Pulls (every 2:00) 5×4 @90% Strict...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Single Leg KB RDL (each side) 15 Russian KBS Strength: Snatch Accessory (every 1:30) Build: 5x 3 Snatch DL + 9 HSHP Welded: 5x 3 Snatch DL + 1 HSS Warrior: 5x 4 Snatch Pulls @90% MetCon: Build: 3 Rounds 9 Pull Ups 3 Thrusters (105#/80#) 3...Read More