GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 alt. single leg floor touches 15 sec. side plank (each side) 15 sec. glute bridge hold Finish with: 6 strict pull ups or 10 ring rows Strength: Tempo Deadlift (every 1:00) 7×3 (30X0) MetCon: Welded: For Time: 21-15-9 power snatches (115#/80#) 42-30-18 calorie bike Welded Lean: 2×15 minute...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 50′ quadruped crawl 20 second hollow body hold 20-30 double unders Finish with: 25 banded face pulls Strength: Power Clean (every 1:00) 10×3 (heavy singles) MetCon: Welded: 16 minute AMRAP 600 meter row 3 Rounds 20 wall balls (20#/14#) 12 pull ups Welded Lean: 16 minute AMRAP 50/40...Read More

GROUP CLASS WORKOUT Warm Up: Partner Warm Up: 200 meter run (together) 3 Rounds P1: 10 goblet squats P2: plank hold 3 Rounds P1: 10 KB swings P2: hollow body hold Finish with: 10  partner high five push ups MetCon: Welded: Partner WOD 4 Rounds 20 bench press (135#/95#) 400 meter run (together) 20 synchro...Read More

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 25 minute AMRAP 400 meter run 15 kettlebell swings 15 burpees 30 AbMat sit upsRead More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Strength: Super Set (12 minute cap) 4×12 death march 4x 20-30 sec. paralette L-Sit tuck MetCon: Welded & Welded Lean: 15 minute AMRAP 25 wall balls (20#/14#) 5 bar muscle ups 10 dumbbell push press (50#/35#)Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 6 push ups (3111) 15 sec. side plank (each side) 12/10 calorie machine Finish with: 15 single arm kettlebell swings (each arm) Strength: Bench Press 6×4 (pick one weight for all 6 sets) MetCon: Welded: 5 Rounds 7 single arm kettlebell snatches (left arm, 53#/35#) 14 calorie row 7...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 150 meter row 10 goblet tall kneeling to standing 10 single arm KB row (each side) Strength: Back Squat (every 2:00) 6×2 (choose a challenging weight) MetCon: Welded: 12 minute AMRAP 8 power cleans (135#/95#) 8 lateral burpees 200 meter run Welded Lean: 12 minute AMRAP 400 meter run...Read More

Today’s workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. 125# thrusters represent the deaths that occurred at the Pentagon; the 175# power clean stands for AA Flight 175 that collided...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 bird dogs 30 second plank march 5 inch worms 2 rounds 15 scap push ups (from elbows) 15 Russian kettlebell swings Strength: Deadlift (every 1:30) 6×4 (30X0) MetCon: Welded: For Time: 40-30-20 pull ups box jump overs (24”/20”) calorie bike Welded Lean: 3×10 minute AMRAP 30/25 cal....Read More