You’re not going to want to miss class today as it is a “test” 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: 4 Rounds 5 single arm kettlebell thrusters (each arm) 1 minute plank 40 second row Strength: Thruster (every 1:30) 5×3 MetCon: Test Day: “16.1” 20 minute AMRAP 8 front rack lunges (95#/65#) 8 bar facing burpees 8 front rack lunges (95#/65#) 8 chest to bar pull ups scaled: dumbbell front rack lunges (35#/20#) welded: overhead lungesRead more

By: Joel Cochran “There can be inflammation without healing, but there cannot be healing without inflammation.” We have all been there before, sidelined with an injury running home to start icing the injured area and keep inflammation down by taking an Advil or two.  But what if we were to tell you that after all these years of icing that we were all wrong? That icing is the exact opposite of what our body needs to recover from an injury?  What would you say to that? Well, let us explain by answering these typical questions. If I’m injured I should rest that area and avoid using it, right? The worst thing you can do to your body is rest it. Motion is lotion and the more actively you are using the injured area the faster your tissue will be able to repair itself. You don’t have to be specifically activating...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 scap pull ups 7 ring rows 20 second side plank 7 single arm kettlebell push press (each arm) Accessory Work: 3×6-8 dumbbell row 3×12 push ups MetCon: Welded: 20 snatches (95#/65#) 400 meter run 15 snatches (115#/75#) 400 meter run 10 snatches (135#/95#) 400 meter run 5 snatches (155#/105#) scaled: Cleans 18 minute time cap Welded Lean: 4 Rounds 20 single arm dumbbell clean and jerk (50#/35#) 500 meter row 18 minute time capRead more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 bird dog 30 second plank march 5 inch worms 2 Rounds 15 scap push ups (from elbows) 15 Russian kettlebell swings Strength: Deadlift (14 minutes) Find 1 rep max OR 6×3 (moderate to heavy weight) MetCon: Welded: 11 minute AMRAP 10 single arm dumbbell overhead squats (50#/35#) 10 toes to bar Welded Lean: 20 minute AMRAP 15 calorie machine 15 goblet squats (53#/35#) 15 V-UpsRead more

Today’s MetCon is in honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin. GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: “Luke” 400 meter run 15 clean and jerks (155#/105#) 400 meter run 30 toes to bar 400 meter run 45 wall balls (20#/14#) 400 meter run 45 kettlebell swings (53#/35#) 400 meter run 30 ring dips 400 meter run 15 weighted lunges (155#/105#) 400 meter runRead more