GROUP CLASS WORKOUT Warm Up: 4 Rounds 30 Sec. Plank 7 DB Split Squat (each leg) 7 SA DB Row (each arm) Strength: Front Squat (every 2:00) Build: 7×4 (choose weight) Weld/War: 7×2 @80% MetCon: Build: 8 Minute AMRAP 12 DL (155#/105#) 24/20 Cal. Bike Welded: 8 Minute AMRAP 12 DL (265#/165#) 24/20 Cal. Row...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 40 Minute AMRAP 1 Mile Run or 100/90 Cal. Bike 15 DL (135#/95#) 30 Burpees 45 V-Ups WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Power Clean (every 1:30) 8×2 (Heavy) Split Jerk (every 1:30) 5×3 (Choose weight) Weighted Back Raises (every 1:15) 5×20Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: Partner WOD For Time: 100 OHS (75#/55#) 200 Cal. Row 300 AbMat Sit Ups 28 Minute Time Cap Welded: Partner WOD For Time: 100 OHS (95#/65#) 200 Cal. Row 300 AbMat Sit Ups 28 Minute Time CapRead More

GROUP CLASS WORKOUT Warm Up: 3 Laps around the rig 3 Rounds 50’ Bear Crawl 10 SA KB High Pull (each arm) 10 SA KB Snatches (each arm) 10 SA Ring Rows (3 sec down) Strength: Push Press (every 1:45) 5×4 (choose weight) MetCon: Build: 4 Rounds 100 Singles or 25 DU 18 Alt. DB...Read More

GROUP CLASS WORKOUT Warm Up: 8 Min. AMRAP 30 sec. Plank 5 Burpees 3 Inch Worms 10 Tempo Air Squats (3 sec. Down) Strength: Tempo Front Squat (every 2:00) 5×3 @ 65-70% (3 sec. down) MetCon: Build: 10 Rounds 4 Power Cleans (115#/75#) 5 Pull Ups or 10 Ring Rows 14 Minute Time Cap Welded: 10...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice (Dynamic Warm Up) Row Game Strength: Power Snatch (every 2:00) Build: 6×5  Weld: 6×3 (choose weight) War: 6×2 (heavy) MetCon: Build: 10 Minute AMRAP 10 Power Snatches (75#/55#) or Power Cleans (95#/65#) 15/12 Cal. Row Welded/Warrior: 10 Minute AMRAP 10 Power Snatches (95#/65#) 15/12 Cal. Bike LEAN CLASS...Read More

GROUP CLASS WORKOUT Warm Up: 2 Min. Machine 2 Rounds 10 SA KB Hang C&J (each arm) 10 SA KB Front Squats (2 sec. pause at bottom) Finish w/: 20 Hollow Rocks Strength: Squat Clean (every 1:30) Build: 5×3 PC + FS Welded/Warrior: 5×1 @80% MetCon: Build: 4 Rounds 20 Wall Balls (14#/10#) 12 Pull Ups...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 38 Minute AMRAP 30 Wall Balls (Light) 30/25 Cal. Row 30 KB Swings (53#/35#) 30/25 Cal. Bike WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Clean and Jerk (every 1:15) 10×1 Squat Snatch (every 1:15) 10×1  Broad Jump 8×5 (As far as possible) *1 minute rest after each...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 20 Banded Face Pulls 20 SA KB Suitcase DL) 10 Push Ups Accessory Work: 10 Minutes 4x 15 Hammer Curls + 10 Press Build: 4×20 Banded GM Weld/War: 4×8 BB GM (Wide Stance) MetCon: 4 Rounds 25 Cal. Bike 10 HPC (115#/75#) 10 Lateral Burpees 18 Minute Time...Read More

GROUP CLASS WORKOUT Warm Up: 1 Min. Passive Bar Hang 10 Tempo Push Ups (3 sec. down) Partner Warm Up: 2 Rounds 250 Meter Row 10 Dual KB Thrusters 10 Dual KB Push Jerks Finish with: 10 Scap Pull Ups Strength: Strict Press (every 1:30) Build: 5×8 Weld/War: 5×3 (Heavy) Finish w/: 100 Banded Tricep...Read More