GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 5 Rounds 30 kettlebell swings (35#/26#) 20 goblet squats (35#/26#) 10 burpee pull ups 60/50 calorie machine 38 minute time cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting 1 Power Snatch + 1 OHS (every 1:15) 8 Sets Snatch High Pulls (every 1:15) 8×3 @80% of best...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Accessory Work: 8×5 single leg tempo kettlebell Romanian Deadlift (30X0, each leg) 8×8 bent over barbell row MetCon: Welded Rx & Lean: 14 Minute AMRAP 4 Rounds of Strict “Cindy” 5 pull ups 10 push ups 15 air squats 2 Rounds of “DT” 12 deadlifts (155#/105#) 9 hang power...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 Cossack squats (each side) 10 ring rows 10 leg swings (each side) 5 burpee broad jumps Strength: Sumo Deadlift  (every 2:00) 8×3 (Moderate Weight) Skill: 4-8 Strict handstand push ups/25’ handstand walk/5 dumbbell press MetCon: Welded Rx: For Time: 30 front rack lunges (135#/95#) 30 lateral burpees...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: “Bond” *With a 20 minute running clock. For Time: 21-15-9 chest to bar pull ups front squats (95#/65#) 2 minute rest 9-15-21 hang power clean (95#/65#) calorie row *Remaining time find max distance handstand walk (10’+ increments)Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 single arm kettlebell high pulls (each arm) 10 single arm kettlebell presses (each arm) 2 Rounds 5 single leg Romanian deadlifts (each leg) 10 push ups Strength: Power Snatch (12 minutes) Find 1 rep max Intro: 8×4 MetCon: Welded Rx: 10 Minute AMRAP 20 shoulder to overhead...Read More

GROUP CLASS WORKOUT Warm Up: 90 sec. PVC stretch 3 Rounds 5 goblet squats (5 second pause in bottom) 20 banded good morning 5 inch worms 15/12 calorie machine Strength: Front Squat (every 1:45) 8×3 @78% MetCon: Welded Rx: 8 Minute AMRAP 70 double unders 2 ring muscle ups 2 heavy power cleans Lean: 8 Minute...Read More

REMINDER: South Location classes are cancelled for 19.5 Throwdown and BBQ. GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 15 Minute AMRAP 800 meter run 20 power cleans (95#/65#) 10 thrusters (95#/65#) 2 Minute Rest 15 Minute AMRAP 15 hang kettlebell snatches (each side) 15 burpees 30/24 calorie bike WEIGHTLIFTING (Midtown 10:30AM)...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx: Open Workout 19.5 For Time: 33-27-21-15-9 Thrusters (95#/65#) C2B Pull Ups 20 Minute Time Cap Scaled: 65#/45#, Jumping Pull Ups Lean: 4 Rounds 80/60 Cal. Machines (Rotate) 25 AbMat Sit Ups 20 Ring Rows 20 Push Ups 35 Minute Time CapRead More

GROUP CLASS WORKOUT Warm Up: 8 Minute AMRAP 15/12 calorie machine 10 alternating dumbbell snatches 10 walking lunges Strength: Hang Power Snatch (every 1:30) 6×3 (Across) Intro: 6×5 MetCon: Welded Rx: 21 Minute EMOM 1. Max DB Front Squats (50#/35#) 2. Max Box Jump Overs (24”/20”) 3. Rest Lean: 20 Rounds 1 minute work/30 second...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 20 Russian kettlebell swings 10 goblet squats 2 Rounds 10 single arm kettlebell press 5 hanging leg raises Strength: Back Squat (every 1:30) 7×2 @85% Intro: 7×4 MetCon: Welded Rx & Lean: For Time: 40/35 calorie bike 30 clean and jerks (115#/75#) 20 chest to bar pull ups...Read More