GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 jump squats 15 calorie machine 10 alternating dumbbell snatches MetCon: Welded: 20 minute AMRAP 10 hang power snatches (95#/65#) 12 calorie row 14 lateral burpees Welded Lean: 40 minute AMRAP 50 calorie Bike 30 AbMat sit ups 10 push upsRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 Russian kettlebell swings 10 goblet squats 5 burpees Strength: Front Squat (every 1:15) Strength: 7×1 (heavy) Technique: 7×4 (moderate weight) MetCon: Welded: For Time: 30 squat clean thrusters (155#/105#) *8 Minute Time Cap Welded Lean: 14 minute AMRAP 15 deadlifts (95#/65#) 10 push press (95#/65#) 15 calorie machine (rotate)Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 15 banded good mornings 10 goblet squats 10 leg swings (each side) Strength: Power Clean (14 minutes) Strength: 1 rep max Technique: 7×4 Welded Lean: No Strength MetCon: Welded: For Time: 20 calorie bike 21 snatches (95#/65#) 20 calorie bike 15 snatches (135#/95#) 20 calorie bike 9 snatches...Read More

GROUP CLASS WORKOUT Warm Up: Coach’s Choice MetCon: Welded & Welded Lean: “Fight Gone Bad” 3 Rounds wallballs (20#/14#) sumo deadlift high pull (75#/55#) box jump (24″/20″) push press (75#/55#) calorie row *1 minute rest after each round *work to get max reps for 1 minute at each movementRead More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 50 burpees 100 wallballs (20#/14#) 25 burpees 50 wall balls 100 calorie machine *40 minute time capRead More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded: “18.2” 1-2-3-4-5-6-7-8-9-10 dumbbell squats (50#/35#) bar facing burpees “18.2A” 1 rep max clean *12 minute time cap Welded Lean: 20 minute AMRAP 2-4-6-8-10-12-14-16… burpees calorie machineRead 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: 4 minutes Crossover Symmetry...Read More

You’re not going to want to miss class today as it is a “retest” 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: Coach’s Choice MetCon: Welded & Welded...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds (8 minute cap) 10 alternating dumbbell snatch or 10 kettlebell swings 15/12 calorie machine (rotate machines) 5 strict pull ups/8 ring rows MetCon: Welded: 5 Rounds 20 calorie bike 10 squat cleans (increase weight each round) Rx Weights: 95#/65# 115#/75# 135#/95# 155#/105# 175#/115# Advanced Weights: 135#/95# 155#/105# 185#/125#...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 PVC pass throughs 10 PVC overhead squats 20 Russian kettlebell swings Strength: (every 1:30) Strength: overhead squat 6×3 (choose weight) Technique: front squat 6×3 MetCon: Welded: “15.2” Every 3 Minutes for as long as possible complete: From 0:00-3:00 2 Rounds 10 overhead squats (95#/65#) 10 chest to bar pull ups...Read More