GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 Hang DB Snatches (each side) 5 Broad Jumps 10 Air Squats MetCon: Build: 4 Rounds 16 Alt. DB Snatches (35#/20#) 12 Box Jump Overs (24”/20”) 8 Single Arm OHS (each side) 16 Minute Time Cap Welded: 4 Rounds 16 Alt. DB Snatches (50#/35#) 12 Box Jump Overs (24”/20”)...Read More

GROUP CLASS WORKOUT Warm Up 3 Rounds 15 PVC PT 10 PVC OHS 2 Rounds 15 Jump Squats 30 Banded GM Strength: Power Snatch (every 2:00) 4×5 (Build: Singles, Weld/War: TnG) MetCon: Build: For Time: 120/100 Cal Bike 75 Wall Balls 50 DL (135#/95#) 17 Minute Time Cap Welded: For Time: 2K Row 75 Wall...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 SL Sit Ups 20 DUs 3 Rounds 10 Clean DL 5 Scap Pull Ups Finish w/: 30 Heavy Russian KB Swings MetCon: Build: 20 Minute AMRAP “19.2″ 5 Rounds 25 Hanging Knee Raises 50 Single Unders 15 Squat Cleans (95#/55#) Squat Cleans Round 2 = 13 @115#/75#...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 KB High Pulls (each side) 10 KB Presses (each side) 10 Leg Swings (each direction) MetCon: Build: 15 Minute AMRAP 400 Meter Run 10 S2OH (95#/65#) 10 Lateral Burpees Welded: 15 Minute AMRAP 400 Meter Run 8 S2OH (115#/75#) 10 Lateral Burpees Warrior: 15 Minute AMRAP 400 Meter Run...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 3 Rounds (Every 10 Minutes) 50 Wall Balls 400 Meter Run 30 KB Swings (53#/35#) 20/15 Cal. Bike WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Hang Squat Snatch + OHS (every 1:30) 10 Sets (Choose weight) Hang Snatch High Pulls (every 1:30) 5×10 (Light) Snatch Push...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Strength: Clean & Jerk (every 1:30) Build: 5x 3 Power Cleans + 3 Push Press Welded: 5x 2 Squat Clean +1 Split Jerk War: 5x 1 Squat Clean + 1 Split Jerk @80-85% MetCon: Build: 10 Minute AMRAP 5 Power Snatches (95#/65#) or Power Cleans (115#/75#) 9 Bar Facing...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 KB High Pulls (each side) 5 KB Press (each side, 5 sec. pause at top of each rep) 200 Meter Jog Strength: Snatch (every 1:15) Build: 6×4 Power Snatch Welded: 6×2 Squat Snatch War: 6×1 Squat Snatch @80-90% MetCon: Build: 2 Rounds 35 S2OH (75#/55#) 14 Alt....Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 Goblet Squats w/Glute Bands 6 Broad Jumps 10 PVC PT Strength: Back Squat (every 2:00) Build: 5×6 Welded: 5×3 @80% Warrior: Find 1RM MetCon: Build: 12 Minute AMRAP 6 Pull Ups or 12 Ring Rows 6 OHS or FS (75#/55#) *Add 1 rep to each movement every 2 rounds....Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 4 Rounds 30/24 Cal. Bike 20 DU or 150 Singles 10 Squat Cleans (95#/65#) 18 Minute Time Cap Welded: 4 Rounds 30/24 Cal. Row 50 Double Unders 8 Squat Cleans (135#/95#) Squat Cleans Round 2 = 6 @155#/105# Round 3 = 4 @185#/125 Round 4 =...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Push Ups 10 SL Sit Ups 10 Air Squats Finish with 40 Banded GM Strength: Bench Press (every 2:00) 4×5 MetCon: Build: 18 Minute EMOM 1. 14 Knee Raises 2. 8/7 Cal. Row 3. 5 DL (155#/105#) Welded 18 Minute EMOM 1. 8 T2B 2. 10/8 Cal....Read More