GROUP CLASS WORKOUT Warm Up: 20/16 calorie machine 20 air squats 10 inch worms 1 minute plank Strength: Power Snatch (every 1:00) Welded: 15×2 Welded Lean: no strength MetCon: Welded: 75 wall balls 9-9-9 power snatch (105#/70#) lateral burpees *13 minute time cap Welded Lean: 35 minute AMRAP 1K row 50 AbMat sit ups 100 double unders...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: Trainer Choice MetCon: Welded & Welded Lean:...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 40 minute AMRAP 3 Rounds 25 calorie row 10 power cleans (135#/95#) 20 push ups 3 Rounds 25 calorie bike 10 front squats (135#/95#) 20 ring rowsRead More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 single arm kettlebell press 5 single arm kettlebell high pulls 5 goblet squats Skill Work: 15 minute EMOM 1. ring/bar muscle ups 2. handstand push ups 3. double unders MetCon: Welded & Welded Lean: 15 minute AMRAP Buy In: 55 calorie row 3 Rounds 12 deadlifts (185#/125#)...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 20/15 calorie machine 15 air squats 15 kettlebell deadlifts Metcon: Welded (Tier Testing): Tier 4 body weight deadlift 50 calorie bike (under 4:00/4:30) Tier 3 175% body weight deadlift 100 calorie bike (under 6:00/8:00) *15 minutes will be allotted to make up two movements that were missed or...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded: 30-20-10 wall balls (20#/14#, 10’/9′) toes to bar power cleans (see weights below) Rx power clean weights: Round of 30 – 95#/65# Round of 20 – 15#/75# Round of 10 – 135#/95# advanced power clean weights: Round of 30 – 135#/95# Round of 20 – 165#/105# Round...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 20 walking lunges 20 banded good mornings 15 goblet squats Finish with: 15/12 calorie machine Front Rack Mobility Strength: Front Squat (every 1:45) Welded: 6×4 @75% Welded Lean: no strength MetCon: Welded: 21-15-12-9-6-3 power snatch (75#/55#) pull ups scaled: power cleans *13 minute time cap Welded Lean: 10...Read More

GROUP CLASS WORKOUT Warm Up: 20/15 calorie machine 3 Rounds 10 dumbbell strict press 12 kettlebell high pulls 14 air squats Accessory Work: seated barbell press (w/1 minute rest) 4x max reps (25 max) bent over barbell rows (w/1 minute rest) 4×15 (light) MetCon: Welded & Welded Lean: 30-30-30-30 row and bike (alternate each round)...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 calorie machine 8 kip swings 8 push ups 12 goblet squats Strength: Back Squat (every 1:15) Welded: 6×3 (across) Welded Lean: no strength MetCon: Welded: 15-12-9-6 toes to bar pull up thruster (105#/70#) *16 minute time cap Welded Lean: 10-9-8-7-6-5-4-3-2-1 burpees goblet squats (35#/26#) then: 1-2-3-4-5-6-7-8-9-10 kettlebell...Read More

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