GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 5 Rounds 30 wall balls (20#/14#, 10’/9’) 30/25 calorie rowRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 goblet squats (10 second pause at bottom of last rep) 10 single leg Romanian deadlifts 8 barbell strict press Finish with: Welded Athlete barbell warm up Strength: Clean & Jerk (every 1:30) 5×2 (drop and reset) Intro: 5x 3 Power Cleans + 3 Push Press MetCon: Welded Rx...Read More

GROUP CLASS WORKOUT Warm Up: 40/30 calorie machine 20 leg swings (each leg) 2 minute plank 100’ single arm dumbbell/kettlebell overhead carry (each side) MetCon: Welded Rx: 5×3 Minute AMRAP 10 air squats 10 kettlebell swings (53#/35#) 30 double unders 1 minute rest after each AMRAP Lean: For Time: 300/250 calorie bike 5 Rounds 20...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 archer rows 5 burpees 15 banded good mornings Accessory Work: (12 minute cap) 4×12 bent over barbell row 4×8 single leg kettlebell tempo Romanian deadlift (50X0 each leg) MetCon: Welded Rx & Lean: 4 Rounds 15 toes to bar 15 overhead squats (95#/65#)Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Skill Work: 15 Minutes 6-12 ring muscle ups 8-14 strict handstand push ups 10-16 alternating pistols MetCon: Welded Rx: 9 Minute AMRAP 20/15 calorie bike 5 hang power cleans (135#/95#) Lean: 4 Rounds (Every 10 Minutes) 1K Row 50 Air Squats 50 Russian Twists (each side)Read More

“U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 40-30-20-10 Machines (Rotate) WEIGHTLIFTING: (Midtown 10:30AM) Warm Up: Coaches Choice Lifts: Hang Power Snatch 7×2 Hang Power Clean Push Jerk 12×1 Snatch Pull 5×1 @110% (Focus on speed) Clean Pull 4×1 @105% (Focus on speed)Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Cossack squats 5 single arm overhead squats 15 Russian kettlebell swings Finish with: Welded Athlete Barbell Warm Up Strength: Snatch (every 1:30) 4×4 (drop and reset) MetCon: Welded Rx & Lean: 4 Rounds (Not for Time) 2 snatches (@80%+) or 5 deadlifts (@75%+) 100 or 50 double unders...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 20/15 calorie machine 1 minute plank 5 tempo push ups (3333) 5 jump squats MetCon: Welded Rx: 20 minute AMRAP 25/20 calorie row 8 clean & jerks (135#/95#) 12 lateral burpees Lean: For Time: 50 man makers (35#/20#) 100/70 calorie bike 35 minute time capRead More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 40 banded good mornings 20 walking lunges 15 barbell back squats 10 leg swings (each leg) Strength: Back Squat (every 1:45) 1×8 @65% 1×6 @75% 2×4 @80% MetCon: Welded Rx & Lean: “Isabel” For Time: 30 snatches (135#/95#) 8 minute time cap Intro: 30 power cleans (Coach chooses weight)Read More