GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean: 50-40-30-20-10-20-30-40-50 calorie row calorie bike burpees *40 minute time cap. Score: add 1 second to time cap for every uncompleted rep.Read More

GROUP CLASS Warm Up: 30 arm circles (each direction) 2 minute PVC front rack stretch 1 minute banded wrist distraction 3 Rounds (trainer guided): 5 barbell thrusters 4 toes to bar 5 box jumps 2 Rounds (speed): 3 thrusters 3 toes to bar 3 box jumps MetCon: Welded & Welded Lean: 10 Rounds 5 thrusters...Read More

GROUP CLASS WORKOUT Warm Up: 400 meter run 1 minute banded ankle distraction 1 minute pigeon stretch 3 Rounds: 12 psoas march 8 empty barbell squats Strength: Back Squat (every 1:30) Warm Up: 5@40%, 4@50%, 2@70%, 1@80% Strength: 7×1 @90% Technique: 7×4 @moderate weight MetCon: Welded: 15 minute AMRAP 8 pull ups 24/20 calorie machine...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: 10 calorie sprint 10 ring...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 5×15 dumbbell/kettlebell bent over row 5x max reps barbell press (20 rep max, empty barbell) MetCon: Welded & Welded Lean: 13 minute AMRAP 40 calorie row 30 toes to bar 20 deadlift (185#/125#) 100 double undersRead More

Warm Up: Trainer Choice Strength: Front Squat (every 1:30) Welded : 6×4 @75% Welded Lean: no strength MetCon: Welded: 4 Rounds 400 meter run 15 box jump overs (24″/20″) Welded Lean: 8 Rounds 400 meter run 15 wall balls (20#/14#) 15 kettlebell swings (44#/26#) 15 calorie ski *40 minute time capRead 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 Lean:...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: Back Squat (every 1:00) Strength: 10×1 @85% Technique: 10×3 @moderate weight MetCon: Welded: 4 Rounds 3 hang power snatch 95/65 5 overhead squats 7 lateral burpees scaled: hang power clean, front squats Welded Lean: For Time: 4K row 2 minute rest 200/160 calorie bike *Score is total timeRead More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Skill Work: 14 minutes pistols, rowing, double under Test: 3 attempts to find one MAX set of unbroken double under Test: 500 meter row for time MetCon: Welded: 18 Minute EMOM 1. 6 hang power cleans (115#/75#) 2. 16 wall balls (20#/14#) 3. 20 AbMat sit ups adv.: 165#/115#...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 4 x max banded strict pull ups 4×10 standing alternating kettle bell press (each arm) MetCon: Welded: 8 minute AMRAP hang power clean (135#/95#) pull ups (2, 2, 4, 4, 6, 6, 8, 8, etc.) Welded Lean: For Time: 2K row 50 burpees 25 med. ball...Read More