GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded: 7 minute AMRAP 3 thrusters (95#/65#) 3 chest to bar 6 thrusters 6 chest to bar 9 thrusters 9 chest to bar etc… Welded Lean: 5 Rounds 20 calorie row 2 minute plank 400 meter run OR 15 burpees *30 minute time capRead More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 30 second front leaning rest 5 tempo push ups 10 calorie machine Strength: Welded: dumbbell bench press 5×5 (heavy)/technique: 5×10 (moderate) AND strict dips 5×10 (ring, bar or bench) Welded Lean: no strength MetCon: Welded: Open Recovery 20 minute bike Finish with: ROMWOD Welded Lean: 50-40-30-20-10 single unders walking suitcase lunges (35#/26# kettlebells,...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds: 15 banded good mornings 10 banded squats 10 single arm kettlebell high pulls (each arm) Strength: Hang Power Cleans (every 1:15) Strength: 6×2 (rising) MetCon: Welded: 3×5 minute AMRAP 14/12 calorie row 6 shoulder to overhead (135#/95#) 14 AbMat sit ups 1 minute rest *Pick up where you...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 PVC pass throughs 10 PVC overhead squats 15 Russian kettlebell swings Strength: Overhead Squat (every 1:30) Strength: 5×3 (rising) Technique: 5×3 front squat (moderate weight) Welded Lean: no strength MetCon: Welded: 15-12-9 burpee box jump over (24″/20″) 30-14-18 power snatch (75#/55#) 12 minute time cap Welded Lean: 10...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded & Welded Lean: 40 minute AMRAP (every 2 minutes) 1 minute max. calorie machine (rotate machines) 1 Round “Cindy” (5 pull ups, 10 push ups, 15 air squats) *If you fail to complete a round of “Cindy” in the minute, then you sit out the next...Read More

WARM UP Coaches choice STRENGTH None CROSSFIT AND LEAN 35 Minute AMRAP 50/40 Cal Row 50 Double Unders 50/40 Cal Bike 100 Singles 5-4-3-2-1 of: KBS Star Fish 53/35Read More

WARM UP: 4 Rounds: 40/20 on machine 3 rounds: 8 Jump Squats 8 Sit Ups STENGTH: None CROSSFIT: 5 Rounds: 5 Front Squats 155/105 5 Box Jumps 30/24 Rest 2 Minutes 5 rounds: 6 Push Jerks 155/105 3 MU/6 C2B / 9 PU / 12 Ring Rows CROSSFIT LEAN: 20 Minute AMRAP Single Arm DB...Read More

WARM UP: 3 Rds 10 PVC PT, 10 OHS, 10 Single Arm High Pulls, 20 R. KBS (8 Minute Time Cap) STRENGTH: Find a 1 Rep Max Snatch (14 Minutes) Technique: (8×3 Drop and Reset) Lean: No Strength CROSSFIT: Tier Testing Tier 3: Front Squat Body Weight TTB Tier 4: 2-3 Movements to Work on...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 5 Inchworms 10 Heavy KB DL 15/12 Cal Machine Strength: Back Squat (every 2 mins) Strength: 6x3 80% MetCon: Welded: 4 RoundsFor Time: 20 DB Single Arm OH Walking Lunges 50/35 20 Knees to Elbows Cash Out: 1 Mile Run Welded Lean: 4 Rounds for Time 20/15 Cal Machine rotating...Read More

REMINDER: SOUTH LOCATION: CLASSES ARE CANCELLED FOR THE MALTZ CHALLENGE MIDTOWN LOCATION: OLYMPIC WEIGHTLIFTING IS CANCELLED GROUP CLASS WORKOUT: Warm Up: Coach’s Choice MetCon: For Time: 1 mile run or 2K row 100 wall balls 50 burpees 50 deadlifts (135#/95#) 100 push ups 1 mile run or 2K row *40 minute time capRead More