GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 100 wall balls 1 mile run 50 toes to bar 100/80 calorie row or bike 50 deadlifts (155#/105#) *40 minute time capRead More

GROUP CLASS WORKOUT Warm Up: 5 minute row 3 Rounds 10 walking lunges 15 push ups 20 kettlebell swings Accessory Work: Super Set: 4×10 barbell single leg Romanian deadlift 4×25 GHD back raises 4×1 minute plank MetCon: Welded & Welded Lean: 20 clean and jerks (115#/75#) 20 burpees 20 pull ups 10 clean and jerks...Read More

You’re not going to want to miss class today as it’s a “Tier Testing” day! If you are new or need a refresher as to what the Tier System is and why we do them check out the original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: Coaches Choice Dynamic Range...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 scap pull ups 10 scap push ups 2 Rounds 10 kettlebell high pulls (each arm) 10 kettlebell strict press (each arm) Finish with: 10 burpees Strength: Bench Press (every 2:00) 5×5 MetCon: Welded: 18 minute AMRAP 12 shoulder to overhead (115#/75#) 12 toes to bar 24 calorie row...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 200 meter run 14 single arm ring rows 14 single leg kettlebell Romanian deadlifts Finish with: 30 kettlebell swings 20 kettlebell split squats total Strength: Snatch (every 1:15) Squat Snatch 8×2 Power Snatch 8×3 MetCon: Welded: 10-9-8-7-6-5-4-3-2-1 squat cleans (155#/105#) 30 double unders or 60 singles Welded Lean: 40...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 40 minute AMRAP 5 Rounds 20/15 calorie machine 20 kettlebell swings 5 Rounds 30/25 calorie machine 30 sit ups 5 Rounds 15/10 calorie machine 15 lunges (each leg)Read More

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more...Read More

GROUP CLASS WORKOUT Warm Up: 3 lap run around gym 3 Rounds 5 dumbbell clean and jerk (each arm) 10 sit ups 10 calorie machine Coach led clean and jerk progression Strength: Clean & Jerk (every 1:15) 9×2 MetCon: Welded: 14 minute EMOM 1. 20/14 cal. bike 2. 40 double unders Welded Lean: 35 Minute AMRAP...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Dynamic Range of Motion MetCon: Welded: 18 minute AMRAP 2 Rounds 10 power snatches (135#/95#) 12 bar facing burpees 2 Rounds 30 wallballs (20#/14#) 30/24 calorie bike Welded Lean: 18 minute AMRAP 200 meter run 10 deadlifts (135#/95#)Read More

GROUP CLASS WORKOUT Warm Up: 3 minute machine 20 goblet split squats 20 kettlebell swings 20 PVC pass throughs PVC Squat Progression Strength: Front Squat (every 1:30) 5×3 (choose weight) MetCon: Welded: 4 Rounds 500 meter row 15 push press (95#/65#) Welded Lean: 20 Rounds 15 air squats 10 calorie bike 5 dual kettlebell hang clean...Read More