GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Partner WOD For Time: 100 DL (95#/65#) 800 Meter Run or 1K Row 100 Hang Cleans 800 Meter Run or 1K Row 100 Front Squats 800 Meter Run or 1K Row 100 S2OH 800 Meter Run or 1K Row 40 Minute Time Cap OLYMPIC WEIGHTLIFTING (Midtown 10:30AM)...Read More

GROUP CLASS WORKOUT Partner Warm Up: 3 Rounds (P1: completes round then switch with P2) 10 Dual DB High Pulls 15 DB Shrugs 10 Dual DB Press 5 Box Jumps (No rebounding) MetCon: Welded & Welded Lean: Partner Workout For Time: 50 Alt. DB Snatch (60#/45#) 40 Box Jumps 30 Burpee Pull Ups 20 OHS...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 15-12 Cal. Bike 10 Russian KB Swings 5 Burpees 2 Rounds: 5 Scap Pull Ups or 5 Ring Kips 10 Hang Snatch High Pulls 5 Snatch Push Press Strength: Hang Power Snatch (every 1:45) 8×2 8×2-4 muscle ups (ring or bar) or 8×4-6 chin ups MetCon: Welded: For...Read More

GROUP CLASS WORKOUT Warm Up: 90 sec. Banded Front Rack Stretch (each side) 3 Rounds 15 Ring Rows 10 Dual Bent Over KB Row 5 Dual KB Front Squat 2 Rounds: 5 Front Squats 10 Leg Swings (each side) Strength: Front Squat (every 2:00) 5×3 @70% (20010) MetCon: Welded & Welded Lean: For Time: Part 1...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 8 Single Arm Kettlebell High Pulls 8 Single Arm Presses 16 Banded GM 20 Banded Pull Aparts 30 second Plank Strength: Strict Press (every 2 minutes) 6×8 (2 sec. pause at top of each rep) and 4-6 reps strict ring pull ups or 8-12 ring rows MetCon: Welded:...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10/8 calorie bike 10 Russian kettlebell swings 5 jump squats Strength: Power Clean (14 minutes) Find 1 rep max Technique: 14 minute EMOM 2-3 reps (light weight) MetCon: Welded: For Time: 15-12-9 clean and jerks (135#/95#) 30/25-30/25-30/25 calorie row 15 minute time cap Welded Lean: For Time: 15-12-9...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 35 minute AMRAP 30/25 calorie machine 2 Rounds 15 deadlifts (135#/95#) 15 bar facing burpees 30/25 calorie machine 2 Rounds 50 double unders 25 air squatsRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 3×5 scapular contractions (2 second pause at top) 20 dual micro plate high pulls 8 burpees with jump squat 4 reps Cossack squat stretch (3 second each side) Skill: 4 Rounds (90 Sec. Each Station) 1. handstand walk/wall walks/standing pikes 2. ring muscle ups or L-Sit banded face...Read More

GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP 5 or 15 double unders/30 singles 20 banded good mornings 10 single arm kettlebell high pulls (1 second  pause at top) 10 single arm kettlebell presses (5 second pause at top) Strength: Power Snatch (every 1:30) 7×3 (3 second concentric) MetCon: Welded: Partner WOD For Time: 21-15-9 hang...Read More

GROUP CLASS WORKOUT Warm Up: 12 minute EMOM 1. 45 second machine 2. 15 second plank (each side) + hollow body hold w/remaining time 3. 5 single arm kettlebell swings (each arm) + 7 goblet squats Strength: Back Squat (every 2:00) 5×3 @70-75% (3 second down, 3 second pause at the bottom of last rep) MetCon:...Read More