GROUP CLASS WORKOUT Warm Up: 90 Second Pigeon Stretch (each leg) 4 Rounds 5 goblet squats 5 inch worms 10 walking lunges 5 burpees Strength: Front Squat (every 1:30) 5×4 (choose weight) MetCon: Welded Rx: 3 Rounds 25/20 Cal. Bike 10 Hang Power Cleans (115#/75#) 2 minute rest 3 Rounds 25 wall balls (20#/14#, 10’/9’)...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 20/15 calorie machine 15 air squats 20 banded good mornings 10 kettlebell deadlifts MetCon: Welded Rx: Nutrition Test Workout 12 minute AMRAP 21 burpees 15 box jumps 9 deadlifts (135#/95#) Lean: 12 minute AMRAP 21 burpees 15 calorie bike 9 deadlifts (135#/95#)Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 35 minute AMRAP 30/24 calorie machine (rotate) 15 shoulder to overhead (95#/65#) 40 walking lunges WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Squat Snatch (every 1:30) 8×3 (drop and reset) Snatch Pull + Hang Snatch Pull (every 1:30) 5x 1+1 @105% Back Raises 5×20Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 5 goblet squats 5 single arm dumbbell/kettlebell overhead squats 10 ring rows Strength: Front Squat (every 1:15) 5×3 @75% Intro: 6×4 MetCon: Welded Rx & Lean: 20 minute EMOM 1. 10 alternating dumbbell snatches (50#/35#) 2. 6-10 pull ups Welded Athlete: 1. 6 alternating dumbbell squat snatches (75#/50#) 2....Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 15 air squats 10 Push Ups 2 Rounds 15/12 calorie machine 5 inch worms MetCon: Welded Rx & Lean: Test: “Grind” 4 Rounds 20 burpees 30/24 calorie bike 40 air squats 30/24 calorie row 28 Minute Time CapRead More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 Russian kettlebell swings 12 AbMat sit ups 14 calorie machine 5 jump squats MetCon: Welded Rx & Lean: 15 Minute AMRAP 100 Double Unders 20 Power Snatches (95#/65#) 15 T2B *Round 2 – 15 @115#/75# *Round 3 – 10 @135#/95# *Round 4 – 5 @165#/115#Read More

Note: 12/31 Half Day (last class of the day is at Noon) 1/1 both locations closed GROUP CLASS WORKOUT Warm Up: 3 Rounds 15/10 calorie machine 20 banded good morning 12 single arm kettlebell high pulls (each side) Strength: Power Clean (every 1:30) 5×3 (drop and reset) Intro: 5×5 MetCon: Welded Rx: 4 Rounds 500 meter...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 17 minute AMRAP 20 calorie row 10 toes to bar 10 alternating dumbbell snatches (50#/35#) 3 minute rest 17 minute AMRAP 20 calorie bike 10 kettlebell swings  (53#/35#) 10 box jumps (24”/20”)Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Accessory Work: (every 1:00) 5×8 bent over barbell row 5×8-14 dips MetCon: Welded Rx & Lean: 15 minute AMRAP 20 shoulder to overhead (95#/65#) 50 double unders 10 burpeesRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 goblet squats 20 banded good mornings 2 Rounds 20/15 calorie machine 20 walking lunges Strength: Back Squat (every 1:00) 8×1 @85% Intro: 8×2 tempo (22X2) MetCon: Welded Rx: For Time: 21-15-9 power snatches (95#/65#) overhead squats (95#/65#) calorie bike Lean: For Time: 50-40-30 calorie row/bike/ski Finish with:...Read More