YOU NEVER KNOW WHAT YOU’RE GONNA GET! GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: (every 1:30) Welded: 5x 3 strict press + 5 push press Welded Lean: No Strength MetCon: Welded: Buy In: 1 mile run 50 overhead squats (75#/55#) Cash Out: 1 mile run *Penalty: Every time you drop the bar you must complete 5 lateral...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean: 8 Rounds (every 5 minutes) 3 power cleans @80-85% 20 wallballs (20#/14#) 10 bar facing burpees Adv.: clean Scaled: 5 (heavy) deadliftsRead More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: Hang Power Snatch (every 1:00) Welded: 10×2 Welded Lean: No Strength MetCon: Welded: Partner WOD 100 double unders 60 thrusters (95#/65#) 50 pull ups 40 snatches (115#/75#) 30 toes to bar 20 front squats (155#/105#) 10 muscle ups/bar muscle ups or 20 chest to bar 100 double...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 Finish with: 60 second pigeon...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 14 minutes 5×10 (heavy) seated dumbbell press 100 banded tricep extension MetCon: Welded & Welded Lean: 3 Rounds 10 power snatches/cleans (95#/65#) 400 meter Run 10 bar facing burpees scaled: deadlifts *16 minute time capRead More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Skill Work: 14 minutes handstand hold (w/wall), handstand pushups, handstand walks 5 minute AMRAP max handstand walk/max handstand pushups/max handstand hold (wall) MetCon: Welded: 14 minute AMRAP 10 push ups 10 power clean and jerks (115#/75#) 20/15 calorie bike Adv.: handstand pushups & 135#/95# Welded Lean: 1600 meter row...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: 40 band pulls 60 second banded overhead...Read More

GROUP CLASS WORKOUT Warm Up: 5 Rounds (double unders) 30 seconds work/30 seconds rest Finish with: 10 groiners 20 leg swings 20 scorpions Trainer Barbell Warm Up Strength: Power Clean (every 1:20) Welded: 8×3 choose weight Welded Lean: no strength MetCon: Welded: 7 Rounds 20 wall balls (20#/14#) 50 double unders scaled: 75 singles Welded Lean:...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Finish with: 60 second pigeon stretch 20 scorpions 20 leg swings Strength: Back Squat (every 1:00) Strength: 7×2  @80% Technique: 7×4 @ moderate weight MetCon: Welded: 5 Rounds 8 deadlifts (155#/105#) 6 Hang Cleans (155#/105#) 4 Front Squats (155#/105#) Adv.: add 2 muscle ups/bar muscle ups at the end of each...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: Push Press (every 1:15) Welded: 6×3 (choose weight) Welded Lean: no strength MetCon: Welded: 11 Minute AMRAP 3,6,9,12… Cal Bike Wall-Balls 20/14 Pull Ups Welded Lean: 15 Rounds 5 burpees 10 calorie row 20 double unders/20 singles Adv.: 20 Rounds, 40 double undersRead More