GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: Partner WOD For Time: 30 PC (135#/95#) 50 Bar Facing Burpees 70 Cal. Row 90 Alt. Pistols or 180 Air Squats 22 Minute Time Cap Welded: Partner WOD For Time: 30 PC (185#/125#) 50 Bar Facing Burpees 70 Cal. Row 90 Alt. Pistols 22 Minute Time Cap...Read More

GROUP CLASS WORKOUT Warm Up: 1 min. Plank 3 Rounds 5 Reverse Pass Throughs 10 Kip Swings 15 Cal. Machine Finish w/: 30 Sec. Side Plank (each side) MetCon: Build: 20 Minute EMOM 1. 7 Kipping Leg Raises 2. 10/8 Cal. Bike Welded: 20 Minute EMOM 1. 5 T2B 2. 10/8 Cal. Bike Warrior: 20...Read More

GROUP CLASS WORKOUT Warm Up: 3 Laps Around the Rig 3 Rounds 20 Banded Face Pulls 7 DB OHS 7 KB/DB HP (each arm) 7 KB/DB Press (each arm) Strength: Snatch (12 Minutes) Build: 6×4 Power Snatch Weld/War: Find 1 Rep Max Squat Snatch MetCon: Build: 7 Minute AMRAP 7 Lateral Burpees 5 FS (95#/65#)...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 7 Single Arm RDL (each leg) 14 Cal. Machine 21 Plate Hops  MetCon: Build: 8 Rounds 7 DL (155#/105#) 14 Cal. Bike 12 Double Unders or 32 Singles Unders 22 Minute Time Cap Welded: 8 Rounds 8 DL (185#/125#) 16 Cal. Bike 32 Double Unders 22 Minute Time Cap...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 3 Rounds 80/70 Cal. Bike 80 AbMat Sit Ups 40 Burpees 40 DB Step Ups (Choose weight) 35 Minute Time Cap WEIGHTLIFTING: (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: 1 Power Snatch + 1 Hang Squat Snatch (every 1:15) 10 Sets Snatch DL (every 2:00) 4×4 @110%...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: Open Workout 20.3 (Scaled) 21-15-9 Deadlifts (135#/95#) HRPU 21-15-9 Deadlifts (185#/135#) 50” Bear Crawl 9 Minute Time Cap Welded/Warrior: Open Workout 20.3 (Rx) 21-15-9 Deadlifts (225#/155#) HSPU 21-15-9 Deadlifts (315#/205#) 50” Handstand Walk 9 Minute Time CapRead More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 20 Prison Squats 20 Plank Shoulder Taps 20 Sec. Side Plank Hold (each side) MetCon: Build: 30 Minute AMRAP 40 Cal. Bike 2 Rounds 20 Push Ups 30 Air Squats Welded/Warrior: 30 Minute AMRAP 50 Cal. Row 2 Rounds 20 Push Ups 30 Air Squats LEAN CLASS WORKOUT...Read More

GROUP CLASS WORKOUT Warm Up: 8 Min. AMRAP 10 Ring Rows 10 Push Ups 10 Hang DB Snatches (each arm)  Strength: Superset (every 2:00) 5×6 Strict Press 5×15 Hammer Curls MetCon: Build: 3 Rounds 15 Hang Power Snatches (75#/55#) or Hang Power Cleans 20 Double Unders or 120 Single Unders 9 Minute Time Cap Welded: 3 Rounds...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 5 Rounds 25/20 Cal. Bike 10 Power Cleans (95#/65#) *Add 10 cals. each round. 30 Minute Time Cap Welded: 5 Rounds 500 Meter Row 10 Power Cleans (135#/95#) *Add 200 meters each round. 30 Minute Time Cap Warrior: 5 Rounds 500 Meter Row 10 Power Cleans...Read More

GROUP CLASS WORKOUT Warm Up: 30/24 Cal. Machine 3 Rounds 12 Russian KBS 6 Burpee Broad Jumps 6 KB Push Press (each arm) Strength: Power Clean (every 2:00) Build: 5×6 Weld/War: Find 1 Rep Max MetCon: Build: 11 Minute AMRAP 30 Lateral Burpees 20 OHS (75#/55#) or FS (95#/65#) 10 Pull Ups or 20 Ring Rows Welded:...Read More