GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded good mornings 10 ring rows 5 push ups Strength: Deadlift (every 1:30) 5×3 (rising) MetCon: Welded Rx & Lean: 14 Minute EMOM 1. 10 overhead squats (95#/65#) 2. 40 double undersRead More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 8 single leg kettlebell Romanian deadlift 10 air squats 30 second plank Strength; Back Squat (every 1:15) 5×2 @80% Intro: 5×4 (light) MetCon: Welded Rx: 9 Minute AMRAP 12 pull ups 8 burpees 6 thrusters (115#/75#) Lean: 38 Minute AMRAP 50/40 calorie bike 4 Rounds 4 squat clean thrusters...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 kettlebell high pulls 10 kettlebell presses 5 goblet squats Strength: Clean & Jerk (every 1:15) 6×1 @85% Intro: 6×3 power clean & jerk MetCon: Welded Rx: 3 Rounds 10 power cleans (155#/105#) 30 wall balls (20#/14#) Lean: 3 Rounds 10 deadlifts (165#/125#) 50 air squatsRead More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 50 burpees 70 kettlebell deadlift (53#/35#) 90 calorie row 110 air squats 130 calorie bike 150 double unders No Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Squat Snatch (every 1:45) 7×3 Snatch Pull (every 1:45) 5×4 @90% Snatch Push Press (every 1:45)...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx and Lean: 4 Rounds (Not for Time) 2 clean and jerks (80%+) OR 5 deadlifts (75%+) 15 ring rows 30/25 calorie machineRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 PVC pass throughs 5 single arm kettlebell overhead squats (each arm) 30 second plank 5 jump squats Strength: Snatch Balance (every 1:15) 6×2 Intro: 1 snatch push press + 1 overhead squat or front squats MetCon: Welded Rx: For Time: 40 box jump overs (24”/20”) 30 toes...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 20 banded good mornings 5 barbell back squats 4 Cossack squats Strength: Back Squat (every 1:30) 2×4 @75% 2×3 @80% MetCon: Welded Rx & Lean: 15 minute EMOM 5 deadlifts (185#/125#) 5 lateral burpeesRead More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx: 3 Rounds 15 shoulder to overhead  (115#/75#) 15 front squats (115#/75#) 25/20 calorie bike 10 Minute Time Cap Lean: Partner WOD 2x 17 minute AMRAPs 80 double unders 60 kettlebell swings (53#/35#) 40 lunges (each leg) 20 Man Makers (35#/20#) 2 minute rest between AMRAPsRead More

GROUP CLASS WORKOUT Warm Up: 4 Rounds: 5 Goblet Squats 15 Kettlebell Deadlifts 10 Leg Swings (each side) Strength: Squat Clean (13 minutes) Find 1 rep max Intro: 7x 1 power clean + 1 front squat MetCon: Welded Rx (Weightlifting): Strength Accessory Clean Pulls 5×3 @105-120% of best Clean Superset 4x 5-10 Glute Ham Raises...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: Partner WOD For Time: 200/170 Calorie Bike 75 Burpees 100 Wall Balls (20#/14#) 75 T2B 200/170 Calorie BikeRead More