GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: For Time: 50 burpee box jumps (24″/20″) 2K row 4 mile bike 150 AbMat sit ups *40 minute time capRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Russian kettlebell swings 10 goblet squats 5 kettlebell push press (each arm) Strength: Back Squat (every 2:00) 7×3 (choose weight) + 5 handstand push ups or 20 double unders MetCon: Welded & Welded Lean: 7 minute AMRAP 7 hang cleans (95#/65#) 7 shoulder to overhead (95#/65#) 30...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean: 80 walking lunges (each leg) 50/40 calorie machine (rotate) 60 burpees 50/40 calorie machine (rotate) 40 toes to bar 50/40 calorie machine (rotate) 20 power snatches (115#/75#) scaled: clean and jerkRead More

GROUP CLASS WORKOUT Warm Up: 4 minute CrossOver Symmetry 4 minute handstand hold or forward leaning rest (:30 intervals) 2 minute dynamic stretching Strength: Push Jerk (every 1:30) 5×3 (rising) MetCon: Welded: 14 minute AMRAP 5 pull ups 7 front squats 9 box jumps (24″/20″) Every 3 rounds increase front squat weight: 95#/65#, 115#/75#, 135#/95#,...Read 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: 40/30 calorie machine 25...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 15/12 calorie row 20 banded good mornings 10 leg swings (each leg) Strength: Clean and Jerk (every 1:15) 7x 2 cleans + 1 jerk (choose weight) MetCon: Welded: Nutrition Challenge Partner WOD 100 thrusters (75#/55#) 80/70/60 calorie row (male team/co-ed team/female team) 60 toes to bar or 120 knee...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 75/65 calorie row 100 wall balls 75 kettlebell swings 100 V-Ups 75/65 calorie bike 100 walking lunges 75/65 calorie skiRead More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 12 dumbbell step ups 20 banded good mornings 15 air squats Finish with: 20 legs swings 1 minute hip capsule Strength: Back Squat (every 2:00) Welded & Welded Lean: 4×6 @70-75% MetCon: Welded & Welded Lean: 18-18-18-18 deadlift (115#/75#) 15-15-15-15 toes to bar Cash Out: 15 thrusters (115#/75#) *15 minute...Read More

GROUP CLASS WORKOUT Warm Up: 5 Rounds: 40 seconds work/20 seconds rest machine 2 Rounds: 15 air squats 12 kettlebell high pulls 9 push ups MetCon: Welded: 2K row 50 air squats 30 hang cleans (155#/105#) adv.: pistols + 185#/125# *17 minute time cap Welded Lean: 2 Rounds 4 mile bike 50 med. ball bear...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 10 single arm dumbbell push press 5 pullups/10 ring rows 14 hollow rocks 16 walking lunges Strength: Push Press (every 2:00) Welded & Welded Lean: 5×5 (choose weight) MetCon: Welded & Welded Lean: 12 minute AMRAP 7 front squats (135#/95#) 11 pull ups 15 calorie bike or rowRead More