GROUP CLASS WORKOUT Warm Up: 2 Rounds 20/15 Cal. Machine 20 PVC PT 20 OHS MetCon: Build: 5 Rounds 500 Meter Row 12 OHS (75#/55#) or Front Squats (95#/65#) 12 Lateral Burpees 8 Banded Pull Ups or 16 Ring Rows 30 Minute Time Cap Welded: 5 Rounds 500 Meter Row 12 OHS (115#/75#) 12 Lateral Burpees...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Goblet Squats (10 sec. pause last rep) 15 Russian KBS 3 Rounds 10 Leg Swings (each side) 15 Banded GM Strength: Front Squat (every 1:30) Build: 5×5 (choose weight) Welded: 5×3 @75-80%) Warrior: 5×1 @90% MetCon: Build: 10 Minute AMRAP 16 Push Ups 14 HPC (95#/65#) 16/14...Read More

LEAN GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 2 Mile Run 50 Burpees 200 Walking Lunges 50 Burpees 2K Row 40 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Clean and Jerk Find 1RM Clean Pulls 5×4 @90% of best Clean Single Leg KB RDL 4×12 (each leg) Chin...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Strength: Pump Sesh (12 Minutes) 5×20 Hammer Curls 5×50 Banded Tricep Extensions MetCon: Build: 12 Minute AMRAP 10 OHS/FS (95#/65#) 100 Double Unders 20 DL (95#/65#) 100 Double Unders Welded: 12 Minute AMRAP 10 OHS (135#/95#) 100 Double Unders 20 DL (135#/95#) 100 Double Unders Warrior: 12 Minute...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 30 sec. Squat Hold 10 PVC PT 3 Rounds 20 sec. Standing Calf Stretch 12 Walking Lunges 30 sec. Plank  MetCon: Build: 5 Rounds (With weight vest) 400 Meter Run 30 Air Squats 20 Push Ups 10 Pull Ups 35 Minute Time Cap Welded: 6 Rounds (With weight vest) 400...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 KBS 10 KB High Pulls 10 KB DL 3 Rounds 5 Push Press (each arm) 5 Cossack Squats (each side) Strength: Clean Complex (every 2:00) Build: 4×3 Power Clean + Front Squat Welded: 4×2 Power Clean + Squat Clean Warrior: 4×2 Squat Clean + Hang Squat Clean...Read More

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty. GROUP CLASS WORKOUT Warm Up: 4 Rounds 20 sec. FLR 20 Banded Face Pulls 12/9 Cal. Machine Strength: Strict Press (every 1:45) Build: 5×8 (light) Welded: 5×5 (moderate) Warrior: 5×3 (heavy) MetCon: Build...Read More

GROUP CLASS WORKOUT Warm Up: For Completion: 200 Meter Run 40 Russian KB Swings 30 Jump Squats Strength: Power Clean + Hang Power Clean (every 1:15) 5 Sets MetCon: Build: 5 Rounds 8 Pull Ups/16 Ring Rows 12 Back Squats (85#/65#) 24/20 Cal. Row 17 Minute Time Cap Welded: 5 Rounds 8 Pull Ups 12...Read More

LEAN GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 4 Rounds 1000 Meter Row 20 S2OH (95#/65#) 50/40 Cal Bike 20 Bar Facing Burpees 42 Minute Time Cap WEIGHTLIFTING (10:30AM Midtown) Warm Up: Coaches Choice Weightlifting: Squat Snatch + OHS (every 1:30) 10 Sets Squat Clean + Front Squat + Split Jerk (every 1:30) 10...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 5 Cossack Squats (each side) 5 Inch Worms 3 Rounds 8 OHS (Interlocked Fingers) 8 PVC PT Strength: Front Squat (every 2:00) Build: 5×6 (choose weight) Welded: 5×3 @80% Warrior: 5×1 @90% MetCon: Build: 14 Minute AMRAP Buy In: 800 Meter Run Remaining Time (AMRAP) 10 Single Arm...Read More