GROUP CLASS WORKOUT Warm Up: kip instruction (2 minutes) 8 minute AMRAP: 12 calorie machine 6 kip swings 12 air squats 20 double unders Finish with: 15 PVC pass throughs 15 PVC good mornings Skills: 12 minutes Double Unders & Pullups MetCon: Welded: 9 minute AMRAP 10 shoulder to overhead (95#/65#) 40 double unders 2 minute...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 PVC pass throughs 10 PVC overhead squats 10 PVC good mornings Snatch PVC Progression 2 Rounds: 4 hang power snatch 4 snatch press 4 snatch balance Strength: 14 minutes Snatch: 8×2, drop and reset Power Snatch: 8×3, drop and reset Welded Lean: no strength MetCon: Welded: 12-11-10-1-9-8-7-6-5-4-3-2-1 toes to bar box...Read More

⚠️ ATTENTION MEMBERS ⚠️ Due to current weather conditions we will be cancelling the following classes: MIDTOWN: 5AM, 6AM & 7AM SOUTH: 5:30AM, 6:30AM & 7:30AM Gym Rat Foods meals will be delivered at 9AM. GROUP CLASS WORKOUT Warm Up: Pigeon Stretch (90 seconds each side) 40 banded good mornings 3 Rounds: 10 leg swings...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 kettlebell swings 15 hollow rocks 10 pushups 6 lunges (each leg) Finish with: 20 leg swings 20 scorpions 15 PVC pass throughs 15 PVC good mornings Accessory Work: 13 minute AMRAP 4×8 Bulgarian split squats, each leg 100 banded good mornings 4×8 strict pullups/12 ring rows MetCon: Welded:...Read More

GROUP CLASS WORKOUT Warm Up: 2 minute machine 3 Rounds: 10 Supermans 10 laying PVC pass throughs 10 groiners Finish with: 15 PVC overhead squats 15 PVC good mornings Strength: (every 1:30) Strength: 6×3 overhead squats (rising) Technique: 6×3 front squats (rising) Welded Lean: no strength MetCon: Welded: 10 minute AMRAP 9 thrusters (95#/65#) 8 pull ups...Read More

GROUP CLASS WORKOUT Warm Up: 40/30 calorie machine 2 Rounds: 10 single arm kettlebell press 10 single arm kettlebell high pull 20 meter overhead kettlebell walk Strength: Push Press (every 1:20) 5×4 (choose weight, same across) MetCon: Welded: buy in: 1 mile bike 4 Rounds 4 clean and jerks (135#/95#) 7 push ups 11 box jumps...Read More

GROUP CLASS WORKOUT Warm Up: 2 minute machine 2 minute squat hold 2 rounds: 10 leg swings (each leg) 15 air squats 10 groiners 15 pushups Finish with: 20 scorpions 15 PVC pass throughs 15 PVC good mornings Strength: Back Squats (every 1:40) Strength: 5×3 @85% Volume: 5×6 (choose weight) MetCon: Welded: 20-16-12-8 snatches (75#/55#)...Read More

You’re not going to want to miss class today as it’s our first “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: 90 second banded front rack stretch...Read More

GROUP CLASS WORKOUT Warm Up: 2 minute machine 2 minute squat hold 20 legs swings (each direction) 15 PVC pass throughs 15 PVC good mornings Superset 4 rounds: 6 back squats 6 behind the neck push press Strength: Back Squats (every 2:00) Welded & Welded Lean: 4×8 @70-75% MetCon: Welded: 3 minute AMRAP 10 clean and...Read More

GROUP CLASS WORKOUT Warm Up: 2 minutes machine 2 rounds 10 jump squats 5 burpees Clean PVC Progression 3 rounds 5 clean deadlifts 3 hang power cleans Strength: Power Clean (every 1:00) Welded: 10×1 Welded Lean: No strength MetCon: Welded: 7 minute AMRAP 3 power cleans (155#/105#) 10 push ups 7 minute AMRAP 5 box jumps...Read More