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GORUP CLASS WORKOUT Warm Up: 2 Rounds 20/16 Cal. Machine 5 Burpee Broad Jumps 2 Rounds 15 Single Arm KB Strict Press (each side) 10 Ring Rows Strength: Power Clean + Push Jerk (every 1:15) 7×2 MetCon: Build: 8 Minute AMRAP 5 Clean and Jerks (95#/65#) 9 Pull Ups or 15 Ring Rows Welded: 8 Minute …
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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 40 Minute AMRAP 50 Cal. Row 50 Cal. Bike 50 Box Jump Overs (24”/20”) 50 Burpees 50 Goblet Squats (Choose weight) 50 KB Swings (Choose weight) WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Hang Squat Snatch (every 1:30) 8×3 (Choose weight) Snatch Pulls (every 1:30) 5×4 …
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This week’s Member Monday was chosen by Coach Sabrina! Keep crushing it Julie, we’re excited to have another DE Strong Mom and can’t wait to meet your workout buddy! Thank you for trusting us with your fitness and health. “Julie is one of my DE Mommas, it is so awesome watching her continue to be …
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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: Partner Workout 5 Rounds 30 Ring Rows 20 Thrusters (75#/55#) Run Together* *Rounds 1 and 2: 200 meter run *Rounds 3 and 4: 400 meter run *Round 5: 800 meter run Welded: Partner Workout 5 Rounds 15 Pull Ups 20 Thrusters (95#/65#) Run Together* *Rounds 1 …
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By: Joel Cochran When wass the last time that you said no?  I don’t mean the obvious stuff like saying no to a bad movie or to running the RTO in a weighted vest.  The kind of no that I am talking about is the one that can make you feel uncomfortable like saying no …
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GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 Banded GM 5 Single Leg KB RDL 10 Walking Lunges Strength: Deadlift (every 2:00) 4×4 MetCon: Build: 3×4 Minute AMRAP 30 Single Unders or 5 Double Unders 10 Alt. DB Snatches (40#/25#) 1 minute rest after each AMRAP Welded: 3×4 Minute AMRAP 30 Double Unders 10 Alt. DB …
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Why Does 12 Matter? After being in the health and fitness space for over 10 years now in which I have logged countless hours helping define, plan and execute goals for members, I have found that 12 high-intensity CrossFit workouts per month that combine strength, power, and endurance are the bare minimum to make consistent …
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GROUP CLASS WORKOUT Warm Up: 3 Rounds 20/15 Cal. Machine 5 Tempo Push Ups (30X0) 15 Russian KBS Finish with: 400 Meter Jog MetCon: Build: 3 Rounds 10 Hang Power Cleans (115#/75#) 20/15 Cal. Bike 10 Lateral Burpees Cash Out: 50 Seated DB Press 14 Minute Time Cap Welded: 3 Rounds 10 Hang Power Cleans …
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GROUP CLASS WORKOUT Warm Up: 4 Rounds 8 PVC Front Squats 30 Sec. Plank 15/12 Cal. Machine Strength: Front Snatch (every 2:00) 6×4 @70-75% MetCon: Build: 10 Min. AMRAP 20 Wall Balls (20#/14#, 10’/9’) 15 Knee Raises or 3 T2B Welded: 10 Min. AMRAP 20 Wall Balls (20#/14#, 10’/9’) 10 T2B Warrior: 10 Min. AMRAP 25 …
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GROUP CLASS WORKOUT Warm Up: 2 Rounds 15 Single Arm KB High Pulls 15 Single Arm KB Presses 10 Goblet Squats (20 sec. pause in bottom of last rep) 2 Rounds 15 PVC PT 10 PVC OHS Strength: Squat Snatch (14 minutes) Find 1RM Build: 7x 2 Power Snatch + 2 OHS (every 2:00) MetCon: …
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