GROUP CLASS WORKOUT Warm Up: 90 second pigeon stretch 3 Rounds 10 goblet squats 15/12 calorie machine Strength: Back Squat (every 1:30) 5×4 (start at 65-70% of max) MetCon: Welded: 30-24-18 alternating dumbbell snatch (50#/35#) toes to bar *14 minute time cap Welded Lean: 16 minute AMRAP 18 box jumps (24″/20″) 18 calorie bike 18...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 15 calorie machine 15 air squats 10 push ups 10 leg swings (each leg) MetCon: Welded & Welded Lean: 40 minute AMRAP 100 double unders 30 chest to bar pull ups 30 power cleans (135#/95#) 30 handstand push ups 30 calorie machineRead More

You’re not going to want to miss class today as it is a “test” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded & Welded...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 2 mile run 2K row 200 calorie bikeRead More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Accessory Work: 20 minute AMRAP 10 strict toes to bar 8 parallette dumbbell rows (each arm) 6 shoulder taps or 30 second handstand hold MetCon: Welded & Welded Lean: 10 minute AMRAP 45 deadlifts (225#/155#) 90 air squats double undersRead 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: 3 Rounds 10 calorie...Read More

You’re not going to want to miss class today as it is a “test” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded & Welded Lean:...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 kettlebell deadlifts 5 strict pull ups/10 ring rows 5 goblet squats Strength: Deadlift (every 1:30) Welded: 5×3 Welded Lean: no strength MetCon: Welded: 15 minute AMRAP 30 wall balls (20#/14#) 15 kettlebell swings (53#/35#) 15 calorie row Welded Lean: 35 Minute AMRAP 100/80 calorie bike 100 single arm...Read More

GROUP CLASS WORKOUT Warm Up: PVC front rack stretch (90 seconds) 3 Rounds: 15 banded good mornings 6 single arms thrusters 8 single arm high pulls Stength: Squat Clean Thruster (ever 1:15) 8×2 MetCon: Welded: 15 power cleans (135#/95#) 75 double unders 15 power cleans (185#/125#) 75 double unders 15 power cleans (205#/135#) 75 double...Read More

REMINDER: CLASSES AT MIDTOWN ARE CANCELLED FOR 18.5 THROW DOWN AND BBQ! GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 10 Rounds (every 3 minutes) 20/15 calorie machine 15 KB swings 10 air squatsRead More