GROUP CLASS WORKOUT Warm Up: Coaches Choice Strength: 3×4 Minute AMRAP 1. KB Shrugs (Sets of 10) 2. Crossover Symmetry (Y-T-A) 3. Glute Band MetCon: Build: Partner WOD 14 Rounds 250 Meter Row 14 Push Ups 8 Hang Dual DB Snatches (35#/20#) 17 Minute Time Cap *If not completed within the time cap add remaining...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 Banded GM 15 Air Squats 25/20 Cal Machine Strength: Back Squat (every 1:45) Build: 4×6 Welded: 4×5 Warrior: 4×3 MetCon: Build: 12 Minute EMOM 3 Power Snatches (75#/55#) 2 Squat Snatches (75#/55#) 1 OHS (75#/55#) 4 Lateral Burpees Welded: 12 Minute EMOM 3 Power Snatches (95#/65#) 2 Squat Snatches (95#/65#)...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Leg Swings (each side) 10 Scap Pull Ups 3 Rounds 200 Meter Run 8 Med. Ball Thrusters MetCon: Build: 3 Rounds (Every 10 Minutes) 40 Wall Balls 400 Meter Run 30 Ring Rows or 15 Pull Ups Welded: 3 Rounds (Every 10 Minutes) 50 Wall Balls 400 Meter Run 20...Read More

GROUP CLASS WORKOUT Warm Up: 7 Minute AMRAP 8 Single Arm Push Press, 8 Single Leg RDL 15 second Dead Hang 5 Jump Tucks Strength: Snatch Complex (every 1:30) Build: 6x 3 Snatch DL + 3 Hang Power Snatches Welded: 6x 1 Hang Power Snatch + 2 OHS Warrior: 6x 1 Hang Squat Snatch +...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 Sit Ups 10 Single Arm Bent Over Rows 10 Goblet Squats Strength: Front Squat (every 1:45) Build: 5×4 Welded: 5×3 (75-80%) Warrior: 5×2 (85%) MetCon: Build: 2 Rounds 15 Power Cleans (95#/65#) 40 Knee Raises 12 Minute Time Cap *If not completed within the time cap add...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 3 Rounds 40 Burpee Box Jumps 40 Cal Row 80 Walking Lunges 800 Meter Run Finish with: 3 Minute Plank 50 Oblique V-Ups (each side) 100 Bicycles 45 Minute Time Cap *If not completed within the time cap add remaining reps as seconds to 45 minutes. WEIGHTLIFTING (Midtown...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 200 Meter Run 5 BB Front Squats 5 Strict Press Finish w/: 20 Single Leg KB RDL (each side) Strength: Power Clean + Split Jerk (every 1:30) Build: 6×3 Welded: 6×2 (choose weight) Warrior: 6×1 (heavy) MetCon: Build: 14 Minute EMOM 1. 8 Thrusters (75#/55#) 2. 10 Double...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 Goblet Squats 6 Cossack Squats 20 Banded Pull Aparts MetCon: Build: For Time: 30 Alt. DB Snatches (40#/25#) 30/24 Cal. Bike 3 Minute Rest 20 Alt. DB Snatches 30/24 Cal. Bike 3 Minute Rest 10 Alt. DB Snatches 30/24 Cal. Bike 27 Minute Time Cap *If not completed...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Push Ups 20 Banded Tricep Extensions 30 sec. Push Up Plank 10 Cossack Squats Strength: Bench Press (every 2:00) 5×6 MetCon: Build: 3 Rounds 400 Meter Run 15 Push Ups 10 Heavy DB/KB Presses 15 Minute Time Cap *If not completed within the time cap add remaining...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: For Time: 9 Rounds 5 Pull Ups/14 Ring Rows 10 Double Unders/30 singles 5 Squat Cleans (65#/45#) Add weight every 3 rounds: Rounds 1-3 @65#/45# Rounds 4-6 @75#/55# Rounds 7-9 @95#/65# 24 Minute Time Cap *If not completed within the time cap add remaining reps as...Read More