GROUP CLASS WORKOUT Warm Up: 4 Rounds 20/15 Cal. Machine 15 Banded GM 10 Single Arm High Pulls (each side) 10 Single Arm Push Press (each side) MetCon: Build: For Time: 5 Rounds 12 DL (95#/65#) 9 HPC (95#/65#) 6 S2OH (95#/65#) 20 Minute Time Cap Welded: “DT” 5 Rounds 12 DL (155#/105#) 9 HPC...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: Back Squat (every 2:00, 5 Sec. Pause Last Rep) Build: 4×8 (light) Welded: 4×5 (Across) Warrior: 4×3 (Choose Weight) MetCon: Build: For Time: 20 Power Cleans...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 30 Sec. Squat Hold 10 PVC PT 3 Rounds 20 Sec. Standing Calf Stretch (each side) 12 Walking Lunges MetCon: Build: 16 Minute AMRAP 150 Singles/30 DU 40 Knee Raises 40 Air Squats/10 Alt. Pistols 5 Strict Pull Ups Welded: 16 Minute AMRAP 100 Double Unders 20 T2B...Read More

LEAN GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 38 Minute AMRAP 800 Meter Run 20 DL (135#/95#) 20 Bar Facing Burpees 40 Cal. Bike 40 Cal. Row Scoring: 1 Round = 121 reps, Run = 1 rep WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Squat Clean + Push Jerk (every 1:15) 12 Sets @85% Clean...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 20/15 Cal. Bike/400 Meter Run 8 Push Ups 10 Ring Rows 12 Air Squats MetCon: Build For Time: 50 Cal. Row 40 Box Jump Overs 30 Hang Power Cleans (85#/60#) 20 Front Squats (85#/60#) 15 Minute Time Cap *If not completed within the time cap add remaining reps...Read More

GROUP CLASS WORKOUT Warm Up: 20 Straight Leg Sit Ups 2 Rounds 20 Banded GM 10 Jump Squats 2 Rounds 15  Russian KBS (heavy) 30 Sec. FLR Strength: Squat Snatch (every 1:30) B: 5×4 (hang power snatch) Weld: 5×3 (70%) War: 5×2 (80%) MetCon: Build: 10 Minute AMRAP 10 SDHP (75#/55#) 20/16 Cal. Row Scoring: 1...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 30 Sec. Squat Hold 10 PVC PT 3 Rounds 20 Sec. Standing Calf Stretch (each side) 12 Walking Lunges MetCon: Build: For Time: 15-15-15 Double Unders or 75-75-75 Singles 12-9-6 OHS or Front Squats (95#/65#) Finish with: 800 Meter Run 4 Minute Rest 15-15-15 Double Unders or 75-75-75...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 tempo KB Strict Press (3 sec. down, each side) 5 KB Bent Over Rows (3 sec. up, each side) 2 Rounds 25/20 Cal Machine 15 Air Squats, 10 Push Ups MetCon: Build: For Time: 3 Rounds 8 Pull Ups or 16 Ring Rows 12 Thrusters (75#/55#) 3...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Goblet Squats 15 Russian KBS 3 Rounds 10 Leg Swings (each side) 15 Banded GM Strength: Front Squat (every 1:30) Build: 5×5 Welded: 5×3 (75-80%) Warrior: 5×1 (90%) MetCon: Build: 14 Minute AMRAP 4 DL (165#/115#) 8 Lateral Burpees 200 Meter Run 8 Single Arm OH Lunges...Read More

LEAN CLASS WORKOUT Warm Up: Coaches Choice MetCon: 2 Rounds 800 Meter Run 100 Bicycles (each side) 50 KB Swings (choose weight) 3 Minute Rest 2 Rounds 1K Row 50 Step Ups 50 Goblet Squats 40 Minute Time Cap *If not completed within the time cap add remaining reps as seconds to 40 minutes. WEIGHTLIFTING...Read More