GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 Russian KB Swings 10 Leg Swings 3 Rounds 200 Meter Jog, 5 KB Cossack Squats (each side) MetCon: Build: For Time: 150/130 Cal. Bike 100 Air Squats 40 HPC (95#/65#) 17 Minute Time Cap Welded: For Time: 2K Row 50 Alt. Pistols or 150 Air Squats 30 HPC...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Goblet Squats (10 sec. pause in bottom of last rep) 15 Russian KBS 3 Rounds 10 Leg Swings (each side) 15 Banded GM Strength: Back Squat Build/Welded/Warrior: 5×5 (choose weight) MetCon: Build: Partner WOD 2 Rounds 50 Cal. Row 40 Pull Ups or 120 Ring Rows 30 S2OH...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 9/11 Memorial Partner WOD For Time: Partner 1: 2996 Meter Row EMOM: Partner 2: 9 DL + 11 Air Squats  *Partner rowing has to stop rowing until EMOM partner completes work, switch at any time. Deadlift Weight Build: (75#/55#) Welded: (95#/65#) Warrior: (135#/95#)Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 30 Band Pull Aparts 10 PVC PT 2 Rounds 20/15 Cal. Machine 15 Air Squats MetCon: Build: 23 Minute AMRAP 8 Clean and Jerks (95#/65#) 15 DUs or 75 Singles 20/15 Cal. Bike Welded: 23 Minute AMRAP 2 Rounds 5 Clean and Jerks (135#/95#) 50 Double Unders 20/15...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Heavy KB Swing High Pulls 10 KB DL 3 Rounds 5 Push Press (each arm) 5 Cossack Squats (each side) Strength: Power Snatch (every 1:45) Build: 5×5 Weld/War: 5×3 (TnG) MetCon: Build: 3 Rounds 10 Power Snatches (95#/65#) 36 Knee Raises 15 Minute Time Cap Welded: 3...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 35 Minute AMRAP 500 Meter Row 30/24 Cal. Bike 400 Meter Run 2 Rounds 15 Thrusters (95#/65#) 15 Lateral Burpees WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Clean and Jerk (every 2:00) 6x2x2 Clean DL (every 2:00) 4×4 @110% of best Clean Split Jerk Press (every...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 Single Arm KB Front Squats (each side) 5 KB Suitcase DL 2 Rounds 20/15 Cal. Machine 5 Samson Stretch (each side) Accessory Work: 5 Sets (10 Minutes) 5 Strict Press 20 Hammer Curls MetCon: Build: 8 Rounds (Every 2 Minutes) 10 DL (135#/95#) 20 Wall Balls  Welded: 8...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Goblet Squats 5 Russian KBS 3 Rounds 10 Leg Swings (each side) 15 Banded GM MetCon: Build: Partner WOD (Alternating Rounds) 8 Rounds 24/18 Cal. Row 12 Squat Cleans (95#/65#) *Each partner does 4 rounds. 35 Minute Time Cap Welded: Partner WOD (Alternating Rounds) 8 Rounds 24/18 Cal. Row...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 22 Minute AMRAP 400 Meter Run 10 Pull Ups 10 Box Jump Overs (24”/20”) 20 OHS (75#/55#) Welded: 22 Minute AMRAP 400 Meter Run 8 C2B Pull Ups 10 Box Jump Overs (24”/20”) 20 OHS (95#/65#) Warrior: 22 Minute AMRAP 400 Meter Run 4 Bar Muscle...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Heavy KB Swing High Pulls 10 KB DL 3 Rounds 5 Push Press (each arm) 5 Cossack Squats (each side) Strength: Squat Clean (12 Minutes) Build: 8×3 PC Welded: 6×2 (heavy) War: Find 1RM MetCon: Build: For Time: 50 DUs or 200 Singles 30 Clean and Jerks...Read More