We’re testing today! 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. This is our first of our special coach named workouts where each of our coaches added their own flavor and created...Read More

GROUP CLASS WORKOUT Warm Up: 2 minute machine 3 rounds: 15 banded good mornings 10 leg swings (each direction) 7 push ups Skills: Rowing & Double Unders MetCon: Welded: 40 pull ups/70 ring rows 40 shoulder to overhead (75#/55#) 40 calorie row *every minute complete 3 burpees Welded Lean: 5 miles bike 150 air squats...Read More

In observation of Christmas we will be offering two classes at both locations today, regular class schedule will resume Tuesday. Midtown: 10AM & 11AM South: Noon & 1PM GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: No strength MetCon: Welded & Welded Lean: “12 Days of Christmas” 1 power clean (155#/105#) 2 shoulder to overhead...Read More

GROUP CLASS WORKOUT Warm Up: 4 rounds: 40 seconds work/20 seconds rest on machine 2 rounds: 50 band pulls 15 pushups 15 situps 20 scorpions 15 PVC pass throughs 15 PVC good mornings Accessory Work: 3 rounds: 12 strict pull ups 10 strict HSPU or 20 pushups 2 minute plank MetCon: Welded & Welded Lean: For...Read More

GROUP CLASS WORKOUT Warm Up: 1 minute banded front rack (each side) 5 minute AMRAP 10 PVC front squats (5 narrow, 5 wide) 8 PVC pass throughs 6 PVC good mornings 4 burpees Strength: Front Squats (every 1:30) Welded: 6×4 @75% Welded Lean: no strength MetCon: Welded: 8 Rounds 2 minute AMRAP 5 box jumps (24″/20″) 5...Read More

GROUP CLASS WORKOUT Warm Up: 2 minutes machine 50 band pulls 3 rounds: 12 kettle bell deadlifts 8 goblet squats 6 lateral lunges (each side) Strength: Deadlift (every 1:40) Welded: 5×3 @75-80% Welded Lean/Volume: 5×5 (choose weight) MetCon: Welded: 50-40-30-20-10 calorie machine 10-12-14-16-18 toes to bar Welded Lean: 15 minute AMRAP 20 AbMat sit ups 10 med....Read More

GROUP CLASS WORKOUT Warm Up: 2 rounds: 10 PVC pass throughs 10 PVC good mornings 10 PVC overhead squats 10 scorpions Followed By: Snatch PVC Progression Barbell Warm Up: 3 rounds: 4 dip muscle snatch 4 snatch press 4 snatch balance Strength: Snatch (14 minutes) Advanced: 10×1 Technique: 8×4 (lower weight after each rep) MetCon: Welded:...Read More

Click here to see Coach Jacob’s programming walk through for the week where he goes over each workout and how to attack it for optimal efficiency! GROUP CLASS WORKOUT Warm Up: 2 minutes machine 20 leg swings 1 minute ankle dorsiflexion stretch (each side) 15 PVC pass throughs 15 PVC good mornings 3 rounds: 10 air squats...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: (15 minutes) Super Set 4 x 8 weighted lunges (heavy) 4 x 30 band pull aparts 4 x 1 minute plank hold  MetCon: Welded: Every 4 Minutes for 4 Rounds 10 pull ups 15 push ups 20 kettle bell swings (53#/35#) 40 double unders/60 singles Adv: chest...Read More

GROUP CLASS WORKOUT Warm Up: 2 minute machine Dynamic Coach Warm Up Finish with: 20 arm circles 15 PVC pass throughs 15 PVC good mornings Strength: Strict Press (every 1:20) Welded: 5×4 (choose weight) Welded Lean: no strength MetCon: Welded: 15 minute AMRAP 50 wall balls (20#/14#, 10′,9′) 40 calorie row 30 box jumps 20 power cleans...Read More