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: 2 minute machine 90 second pigeon...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds: 15 banded good mornings 5 strict pullups/10 ringrows Strength: Sumo Deadlift (every 1:30) warm up: 2×8 light weight, 2×4 moderate weight , 1×2 starting weight strength: 6×4 choose weight MetCon: Welded: 4 Rounds Every 5 Minutes 8 power cleans (115#/75#) 15 box jumps (24″/20″) 20/15 calorie row adv.: 165#/115#...Read More

GROUP CLASS WORKOUT Warm Up: 90 second pigeon stretch 2 Rounds: 15 PVC back squats 15 Russian kettlebell swings 10 calorie machine Strength: Back Squat (every 1:30) Strength: 5×3 @75-80%, 1×10 @65% MetCon: Welded & Welded Lean: 5 Rounds 400 meter run 10 deadlift (95#/65#) 10 lateral burpees adv.: 185#/125# *25 minute time cap Cool Down: 200...Read More

GROUP CLASS WORKOUT Warm Up: 1 minute pigeon stretch 1 minute banded ankle distraction 3 Rounds (30/30) wall ball squat hold 2 Rounds 15 calorie machine 10 wall balls (Welded) or 10 lunges (Welded Lean) MetCon: Welded: 15 minute AMRAP 80 wall balls (20#/14#) 60 calorie row 40 box jump overs (24″/20″) 20 power cleans (135#/95#)...Read More

GROUP CLASS WORKOUT Warm Up: 200 meter jog 20/15 calorie machine 30 banded good mornings 200 meter jog 20 scorpions 15 PVC pass throughs 15 PVC good mornings Weightlifting (Welded): Squat Clean & Jerk Technique/Warm Up Strength (every 1:30) 8x 2 squat cleans + 1 jerk Snatch Pulls (every 1:30) 6×2 @110% of one rep max MetCon...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean: For Time: 100 air squats 50 toes to bar or knee raises 100/80 calorie row or bike 50 kettlebell swings (53#/35#) 100 air squats 50 push ups *Every minute perform 3 burpees, WOD starts with burpees *35 minute time cap Cool Down: 2 minute...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 15/12 calorie machine 10 push ups 2 minute PVC front tack stretch 2 Rounds: 5 wide stanch inch worms 10 Russian kettlebell swings (heavy) Strength: Power Clean (every 1:15) 8×2 (rising) MetCon: Welded: 15-12-9 thrusters (115#/75#) pull ups 12-9-6 thrusters (95#/65#) pull ups adv.: 135#/95#, 115#/75# *15 minute...Read More

GROUP CLASS WORKOUT Warm Up: 1 minute PVC external shoulder rotation stretch 50 band pulls 3 Rounds: 20 banded good mornings 5 PVC hang power snatch 5 PVC pass throughs Strength: Power Snatch (every 1:15) Strength: 5×3 (touch n’ go) Technique: 5×3 (drop and reset) MetCon: Welded: 5×3 minute AMRAP 10 sumo deadlift high pulls (75#/55#) 8...Read More

GROUP CLASS WORKOUT Warm Up: 90 second banded hip distraction 4 Rounds: 15 banded good mornings 10 PVC back squats Strength: Back Squat (every 1:30) 5×3 increase weight starting at 70% MetCon: Welded: 21-15-9 deadlifts (155#/105#) pull ups 42-30-18 air squats 15 minute time cap Welded Lean: 16 minute AMRAP 20 hang dumbbell power cleans (25#/15#)...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 30 second push up plank 8 goblet squats 8 step ups, each leg (24″/20″, do all one leg first) Finish with: 60 second pigeon stretch Skills: Handstand Push Ups & Pistols 10 minutes of practice Skill WOD: For Time: 20 alternating pistols 20 handstand push ups *4 minute...Read More