You’re not going to want to miss class today as it’s 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: 2 minute machine 2 minute pigeon stretch (each...Read More

GROUP CLASS WORKOUT Warm Up: 2 minute banded front rack (each side) 2 Rounds: 15 Russian kettlebell swings 10 goblet squats 25 band pulls Finish with: 10 groiners 20 scorpions 15 PVC pass throughs Strength: Front Squat (14 minutes) Strength:  find 1 rep max Technique: 5×5 (moderate weight) Welded Lean: no strength MetCon: Welded: 3 Rounds...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 15/12 calorie machine 10 jump squats 2 minute squat hold Finish with: 20 leg swings 15 PVC pass throughs 15 PVC good mornings Skill Work: 14 minutes double unders handstand push ups rowing MetCon: Welded: 10 minute AMRAP 3 Rounds 15 box jumps (24″/20″) 15/12 calorie bike 50 double...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 13 minutes 4×10 seated strict press 4×6-10 chin ups MetCon: Welded: Lurong WOD #4: Chipper Retest 10 Min AMRAP 15 snatches 20 deadlifts 25 box jump overs 20 push ups 15 thrusters Level 3: 115/75 30/24 Level 2: 95/65, 24/20 Level 1: 45/35, 16/12 Welded Lean:...Read More

GROUP CLASS WORKOUT Warm Up: 3 minute machine 20 legs swings 20 lunges 15 dumbbell thrusters 10 groiners 20 scorpions 15 PVC pass throughs 15 PVC good mornings 1 minute banded front rack Strength: Front Squat (every 1:15) Welded: 6×2 @80% Welded Lean: no strength MetCon: Welded: Partner Relay 12 Rounds 3 power snatches (95#/65#) 5 overhead...Read More

GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP: 12/10 calorie machine 10 single arm KB press + 60’ walk Finish with: 20 arm circles 10 groiners 20 scorpions 15 PVC pass throughs 15 PVC good mornings Strength: Push Press (every 1:30) 6×4 (choose weight) MetCon: Welded: 3 Rounds 25 wall balls (20#/14#) 15 pull ups 5...Read More

GROUP CLASS WORKOUT Warm Up: 25/20 calorie machine 90 second pigeon stretch 30 banded good mornings 2 Rounds: 16 lunges 12 heavy goblet squats 8 groiners Finish with: 20 legs swings 20 scorpions Strength: Back Squat (14 minutes) Strength: 1 rep max Technique: 5×5 (moderate weight) Welded Lean: no strength MetCon: Welded: 20/16 calorie bike 10...Read More

GROUP CLASS WORKOUT Warm Up: 20/15 calorie machine 60 second banded overhead distraction 2 Rounds: 15 Russian kettle bell swings 15 air squats Clean PVC Progression 2 Rounds: 5 hang power cleans 5 front squats 5 push jerks Strength: 12 minute EMOM Strength: 1 clean and jerk Technique: 2 powers cleans + 1 push jerk MetCon:...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded: Lurong WOD #4: Clean Up Crew 12 minute AMRAP 1 clean (185#/125#) 2 chest to bar pull ups 2 cleans 4 chest to bar pull ups 3 cleans 6 chest to bar pull ups 4 cleans 8 chest to bar pull ups *Continue increasing in 1:2 ratio...Read More

GROUP CLASS WORKOUT Warm Up: 30/24 calorie machine 20 legs swings 20 lunges 15 dumbbell thrusters 10 groiners 20 scorpions 15 PVC pass throughs 15 PVC good mornings 1 minute banded front rack Strength: Front Squat (every 1:30) Welded: 7×1 @90% Welded Lean: no strength MetCon: Welded: Death By: cleans (115#/75#) bar facing burpee Adv.: 155/105 *Add...Read More