GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 5 Rounds 500 Meter Row 30 KB Swings 30 Wall Balls 30/25 Cal. Bike WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: 1 Squat Clean + 1 Front Squat + 1 Split Jerk (every 2:00) 6 Sets 3 Clean Pulls + 10 Shrugs (every 2:00) 5 Sets...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: Open Workout 20.2 (Scaled) 20 Minute AMRAP 4 DB Thrusters (35#/20#) 6 Hanging Knee Raises 24 Single Unders Welded/Warrior: Open Workout 20.2 (Rx) 20 Minute AMRAP 4 DB Thrusters (50#/35#) 6 T2B 24 Double UndersRead More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 20 Minute AMRAP 8 Burpees 10 Wall Balls (14#/10#) 12 Cal. Machine (Rotate) Welded/Warrior: 20 Minute AMRAP 8 Burpees 10 Wall Balls (20#/14#) 12 Cal. Machine (Rotate) LEAN GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: South Lean: 4 Rounds 30 Burpees 60 Lunges (Total) 180...Read More

GROUP CLASS WORKOUT Warm Up: 8 Min AMRAP 10 Med. Ball Cleans 5 Burpees 10 KBS MetCon: Build: 7 Minute AMRAP 10 BJO/Step Ups (24”/20”) 10 Hang Power Cleans (95#/65#) 3 Minute Rest 7 Minute AMRAP 10 Cal. Row 10 DUs or 25 Single Unders Welded: 7 Minute AMRAP 10 Box Jump Overs (24”/20”) 10...Read More

GROUP CLASS WORKOUT Warm Up 3 Rounds 15/12 Cal. Machine 5 Inch Worms 12 Step Ups 12 Air Squats Skill: Deadlift (every 1:45) Build: 6×5 Weld/War: 6×3 (double over hand, no hook grip) MetCon: Build/Welded/Warrior: “Fran” 21-15-9 Thrusters (95#/65#) Pull Ups 6 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up 3 Rounds 15/12 Cal....Read More

GROUP CLASS WORKOUT Warm Up 4 Laps around the rig 2 rounds 10 Single Arm High Pulls 10 Single Arm DB Press 2 Rounds 15 Leg Swings (each leg) 15 Ring Rows MetCon: Build: 4 Rounds 50/40 Cal. Bike 10 Power Snatches (95#/65#) 22 Minute Time Cap Welded: 4 Rounds 1K Row 8 Power Snatches...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 40 Minute AMRAP 30 Cal. Bike 30 Cal. Row 30 Cal. Ski 60 Air Squats 90 Russian Twists (each side) 120 Step Ups (20”) WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Squat Snatch (every 1:30) 8×3 Snatch Pull (every 1:30) 8×4 @90% Snatch Balance (every 1:30)...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: Partner WOD 18 Minute AMRAP 30 Box Jump Overs 15 Snatches (95#/65#) 60 Push Ups 15 Burpees Welded: Partner WOD 18 Minute AMRAP 30 Box Jump Overs 15 Snatches (115#/75#) 30 Strict HSPU 15 Burpee Pull Ups Warrior: Partner WOD 18 Minute AMRAP 30 Box Jump...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25′ Single Arm OH Carry (each arm) 7 Single Arm High Pulls (each arm) 7 Single Arm Strict Press (each arm) Finish w/: 20 Air Squats 5 Inch Worms Strength: Snatch (every 2:00) Build: 6×5 Welded: 6×3 (Squat) Warrior: 6×2 (Squat) MetCon: Build: For Time: 50 Wall Balls...Read More

GROUP CLASS WORKOUT Warm Up 7 min AMRAP 25′ Bear Crawl 7 Single Arm KB/DB Thrusters (each arm) 20 Banded Face Pulls Skill: HSPU (10 Minutes)  MetCon: Build: 14 Minute AMRAP 7 OHS (75#/55#) 7 Lateral Burpees 7 Pull Ups/Ring Rows *Increase by 1 rep every round. Welded: 14 Minute AMRAP 7 OHS (105#/70#) 7...Read More