GROUP CLASS WORKOUT Warm Up: 1 minute pigeon stretch 2 Rounds: 20 Russian kettle bell swings 30 second plank 6 burpees 8 groiners Finish with: 20 leg swings 20 scorpions 15 PVC pass throughs 15 PVC good mornings Strength: Deadlift (every 1:40) Strength: 5×3 start at 60-65% (rising) Technique: 5×5 moderate weight MetCon: Welded: 4 Rounds 15...Read More

GROUP CLASS WORKOUT Warm Up: 6 minute AMRAP 10 calorie machine 10 lunges 10 dumbbell thrusters Finish with: 1 minute banded overhead distraction 15 PVC pass throughs 15 PVC good mornings Skill Work: 15 minutes toes to bar, rowing, double unders MetCon: Welded: 3 Rounds 12 thrusters (75#/55#) 10 toes to bar 3 Rounds 8...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: 3 minute machine 30 band pulls 15...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded: 17.2 12 minute AMRAP 2 Rounds 50’ front rack walking lunges (50#/35#) 16 toes to bar 8 dumbbell power cleans (50#/35#) 2 Rounds 50’ front rack walking lunges (50#/35#) 16 bar muscle ups 8 dumbbell power cleans 50/35 Welded Lean: 15 minute AMRAP 15 calorie machine...Read More

GROUP CLASS WORKOUT Warm Up: 2 minute machine 60 second banded front rack 2 rounds: 4 inchworms 20 banded good mornings 20 air squats Finish with: 20 leg swings 20 scorpions Strength: Welded: front squat 5×3 (rising, every 1:25) Welded Lean: no strength MetCon: Welded: For Time: 40/34 calorie row 30 kettle bell swings (53#/35#) 20...Read More

GROUP CLASS WORKOUT Warm Up: 1 minute machine 1 minute banded overhead distraction 1 minute forward leaning rest 15 PVC pass throughs 2 Rounds: 10 kettle bell presses 60’ overhead kettle bell walk 10 air squats Strength: Push Press (every 1:25) 6×4 choose weight (across) MetCon: Welded: 10 minute AMRAP 7 pull ups 14 wall balls...Read More

GROUP CLASS WORKOUT Warm Up: 7 minute AMRAP: 10 calorie machine 10 jump squats 20 hollow rocks Finish with: 60 second pigeon 20 leg swings 20 scorpions Strength: Back Squat (every 1:30) Welded: 4×6 @65-70% Welded Lean: no strength MetCon: Welded: Every 2 Minutes for 7 Rounds 8 box jumps (24″/20″) 12 push ups 8 hang power cleans...Read More

GROUP CLASS WORKOUT Warm Up: 2 minute machine 30 banded good mornings 20 Russian kettle bell swings 15 push ups 10 groiners 15 PVC pass throughs PVC Progression 1 Round: 5 deadlifts 5 hang power cleans Strength: Power Cleans (every 1:00) Strength:  12×2 @75-80% Technique: 12×4 @moderate weight MetCon: Welded: 5 Rounds 4 clean and jerks...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded: 17.1 10 alternating dumbbell snatches (50#/35#) 15 burpee box jump overs (24″/20″) 20 alternating dumbbell snatches 15 burpee box jump overs 30 alternating dumbbell snatches 15 burpee box jump overs 40 alternating dumbbell snatches 15 burpee box jump overs 50 alternating dumbbell snatches 15 burpee box jump overs *20 Min Time Cap...Read More

GROUP CLASS WORKOUT Warm Up: 2 minute machine 90 second banded hip capsule (each side) 3 Rounds: 15 air squats 15 banded good mornings Finish with: 20 leg swings 15 PVC pass throughs Strength: Back Squat (every 1:30) Welded: 5×5 @70% Welded Lean: no strength MetCon: Welded: 7 minute AMRAP 3 power snatch (95#/65#) 3 overhead squats...Read More