GROUP CLASS WORKOUT Warm Up: 3 Rounds: 20 banded good mornings 12/9 calorie machine 60 second hip distraction Welded: 2 Rounds 4 deadlifts (moderate weight) 10 calorie bike (90% effort) MetCon: Welded: 5 Rounds 5 deadlifts (275#/175#) 20/15 calorie bike adv.: 365#/245# *12 minute time cap Welded Lean: For Time: 1K row 80 hang kettlebell...Read More

GROUP CLASS WORKOUT Warm Up: 90 second hip capsule stretch 2 Rounds 200 meter run 10 wall balls 20/15 calorie machine MetCon: Welded & Welded Lean: For Time: 1 mile run “Karen” 150 wall balls (20#/14#, 10’/9′) *25 minute time cap Cool Down: 2 Rounds 10 air squats 10 calorie machine 1 minute suprapatella smash 2...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 15 goblet squats 15 kettlebell swings Welded: 2 Rounds: 5 power cleans 5 push press 5 push jerks Welded Lean: 2 Rounds: 10 calorie bike 10 V-ups 5 dumbbell clean & jerks Strength: Power Clean & Push Jerk (every 1:20) Strength: 6×2 (heavy, rising, drop and reset) MetCon: Welded: 18...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 10 single arm high pulls 10 single arm kettlebell presses 2 Rounds: 5 barbell thrusters 5 power cleans 5 push jerks 5 box jumps MetCon: Welded & Welded Lean: 9/11 Memorial WOD 2001 meter row or 91 calorie bike 11 box jumps (30″/24″) 11 thrusters (125#/85#) 11 burpee...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 10 heavy kettlebell deadlifts 15/12 calorie machine 10 PVC pass throughs 20 band pulls Strength: Deadlift (every 2 minutes) Strength: 4×6 @65-75% of 1 rep max MetCon: Welded & Welded Lean: 20 minute EMOM odd: 8 shoulder to overhead (95#/65#) even: 10/7 calorie machine adv.: 135#/95#, 12/9 calorie machineRead More

GROUP CLASS WORKOUT Warm Up: 30/24 calorie machine 30 second push up plank 10 inchworms 60 second pigeon stretch Weightlifting (Welded): Snatch Snatch 5×3 (moderate) drop and reset 3×2 (heavy) drop and reset Snatch Balance 5×2 (choose weight) Snatch Push Press 4×4 (choose weight) MetCon (Welded Lean): 40 minute AMRAP 400 meter run 30 AbMat...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 20 banded good mornings 10 air squats 2 Rounds: 15 Russian kettlebell swings (heavy) 10 goblet squats Strength: Back Squats (every 1:30) Strength: 5×5 (across) MetCon: Welded: 4 Rounds 10 snatches (95#/65#) 20/15 calorie row scaled: power cleans *15 minute time cap Welded Lean: 8 Rounds 10 calorie bike 10...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: 3 Rounds: 20 band pulls 5 inch...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 200 meter jog 14 walking lunges 5 pull ups/10 ring rows 10 PVC overhead squats Finish with: 15 PVC pass throughs 15 PVC good mornings 20 scorpions MetCon: Welded: Buy In: 40/30 calorie bike 3 Rounds 15 overhead squats (95#/65#) 15 pull ups Cash Out: 40/30 calorie bike adv.: 135#/95# and...Read More

GROUP CLASS WORKOUT Warm Up: 90 second PVC front rack stretch 3 Rounds: 5 inchworms 10 air squats Strength: Front Squat (every 1:30) Warm Up: 3 Rounds: (15/15) bottom of a front rack Strength: 6×3 (choose weight) MetCon: Welded: 13 Minute AMRAP 15 toes to bar 10 snatches (75/95/135/155)/(55/65/95/105) 200 meter run scaled: power cleans Welded...Read More