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 15/12 calorie...Read More

GROUP CLASS WORKOUT Warm Up: 2 minute machine 3 Rounds 10 single arm kettlebell squat clean 10 single leg Romanian deadlift Finish with: 2 minute machine Strength: Front Squat (every 2 minutes) 3×3 @80% 2×4 @75% 1×5 @70% MetCon: Welded: For Time: 30 power cleans (115#/75#) 25 power cleans (135#/95#) 20 power cleans (155#/105#) 15...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 45 minute AMRAP 2 mile run or 4K row 50 med. ball bear hug squats (20#/15#) 40 box jumps (24″/20″) 30 chest to bar pull ups 20 power snatches (135#/95#) max. calorie bikeRead More

GROUP CLASS WORKOUT Warm Up: 30 ring rows 40 overhead walking lunges 25 V-ups MetCon: Welded & Welded Lean: 2 Rounds 7 minutes each station Station #1 60′ farmer carry Station #2 8 D-ball cleans/16 med. ball slams 60′ axle bar overhead carry Station #3 120′ sled dragRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 calorie row 10 single leg kettlebell deadlifts 10 single arm ring rows Strength: Deadlift (every 1:15) technique: 12×3 @moderate weight advanced: 12×1 @80-90% MetCon: Welded: 14 minute AMRAP 2 Rounds 6 pull ups 6 thrusters (95#/65#) 2 Rounds 8 pull ups 8 thrusters 2 Rounds 10 pull...Read More

GROUP CLASS WORKOUT Warm Up: 3 minute machine 3 Rounds 10 walking lunges 15 push ups 20 kettlebell swings Strength: Back Squat (every 2:00) 5×3 @80% 1×10 @65-70% MetCon: Welded & Welded Lean: 30 shoulder to overhead (115#/75#) 60 air squats 90 double unders 20 shoulder to overhead (135#/95#) 40 air squats 120 double unders...Read More

GROUP CLASS WORKOUT Warm Up: 2 minute machine (80-85%) Coach Progressions 4 Rounds 5 deadlifts 5 front squats 5 squat cleans Strength: Clean Complex (every 2:00) 6x 1 squat clean + 2 front squats + 1 squat clean (drop and reset) MetCon: Welded: 3 Rounds 15-12-9 power snatch (75#/55#) toe to bar 2 minute rest after...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: 10 minute AMRAP 10 single arm...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 2K row 50 thrusters (95#/65#) 100/80 calorie bike 50 deadlifts (115#/75#) 2K rowRead More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Skill Work: 4 Rounds (rotate every 1:30) 1. ring muscle ups/pull ups 2. handstand walk/shoulder taps on wall 3. double unders MetCon: Welded: 28 power snatches (75#/55#) 28 overhead squats (75#/55#) Cash Out: 400 meter run (adv.: 5 rope climbs) scaled: power clean/front squat *10 minute time cap Welded Lean: 14...Read More