GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 10 Minutes to Complete: 1200 Meter Run or 1500/1250 Meter Row or 100/80 Cal. Bike 3 Minute Rest 20 Minute EMOM (max reps) 1. KB Swing (choose weight) 2. Push Ups 3. Goblet Squats 4. V-Ups or AbMat Sit ups Welded: 10 Minutes to Complete: 1600 Meter Run or 2K...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 Scap Pull Ups 10 Scap Push Ups 2 Rounds 10 KB High Pulls (each side) 10 Side Plank Rotations (each side) Strength: Push Jerk (every 1:30) 5×3 (choose weight) MetCon: Build: 10-9-8-7-6-5-4-3-2-1 Deadlifts (135#/95#) Bar Facing Burpees 15 Minute Time Cap Welded: 10-9-8-7-6-5-4-3-2-1 Deadlifts (185#/135#) Bar Facing...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 3 Rounds 75/65 Cal. Row 75/65 Cal. Bike 75/65 Cal. Ski 50 Walking Lunges (Total) 40 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Squat Clean and Jerk (every 2:00) 8x2x3 Clean Pull + Floating Clean Pull 5 Sets @100% of best CleanRead More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: For Time: Buy In: 800 Meter Run 20 Rounds 5 Jumping Pull Ups or 10 Ring Rows 10 Push Ups 15 Air Squats Cash Out: 800 Meter Run 60 Minute Time Cap *No weight vest Welded: For Time: Buy In: 1 Mile Run 10 Rounds 10...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Air Squats 5 Single Leg KB RDL (each side) Coaches Choice MetCon: Build: 6×3 Min. Alt. AMRAPs AMRAP 1 3 Power Snatches (75#/55#) 9 Cal. Bike AMRAP 2 3 Push Press (75#/55#) 9 Cal. Bike *1 minute rest after each AMRAP Welded: 6×3 Min. Alt. AMRAPs AMRAP...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Strength: Bench Press (every 2:00) 5×5 (choose weight) MetCon: Build: 3 Rounds 12 Hang Power Cleans (75#/55#) 100 Singles or 15 Double Unders 2 Rounds 12 Hang Power Cleans (95#/65#) 50 Singles or 10 Double Unders 12 Minute Time Cap *At 12 Minutes Complete 50 Hollow Rocks or...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Goblet Squats Light 10 Leg Swings (each side) 30 Sec. Plank 200 Meter Run Strength: Back Squat (every 1:30) 5×3 (3 sec. pause in bottom of last rep) MetCon: Build: 2 Rounds 800 Meter Run 20 Burpee Box Jumps 14 Minute Time Cap Welded: 2 Rounds 800...Read More

GORUP CLASS WORKOUT Warm Up: 2 Rounds 20/16 Cal. Machine 5 Burpee Broad Jumps 2 Rounds 15 Single Arm KB Strict Press (each side) 10 Ring Rows Strength: Power Clean + Push Jerk (every 1:15) 7×2 MetCon: Build: 8 Minute AMRAP 5 Clean and Jerks (95#/65#) 9 Pull Ups or 15 Ring Rows Welded: 8 Minute...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 40 Minute AMRAP 50 Cal. Row 50 Cal. Bike 50 Box Jump Overs (24”/20”) 50 Burpees 50 Goblet Squats (Choose weight) 50 KB Swings (Choose weight) WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Hang Squat Snatch (every 1:30) 8×3 (Choose weight) Snatch Pulls (every 1:30) 5×4...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: Partner Workout 5 Rounds 30 Ring Rows 20 Thrusters (75#/55#) Run Together* *Rounds 1 and 2: 200 meter run *Rounds 3 and 4: 400 meter run *Round 5: 800 meter run Welded: Partner Workout 5 Rounds 15 Pull Ups 20 Thrusters (95#/65#) Run Together* *Rounds 1...Read More