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By: Jacob Wellock The answer to that question is yes. Let’s dive into it. Have you ever done so many pull ups and toes to bar that those precious exfoliated, smooth, hand mitts got a gaping hole in them the size of your life’s biggest mistake? Or maybe it was just a small one, like leaving the hair straightener on when you left the house or locking your keys in your car. Well, if any of those things are larger mistakes have ever happened to you, then you know that sucks. If there was a way to avoid those things happening to you, would you go that route. I am willing to bet a pretty penny or handsome nickel to think that is the case. That’s what it is like when you learn to use grips! You no longer tear your hands (results may vary) and that is just spectacular!...
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Chicken and Black Bean Salad 1 Serving 6 oz Chicken Breast 1/2c Black Beans 1c Spinach (raw) 1/2c Tomato 1/2c Red Onion Pinch of Cilantro 2-4 Tbsp Salsa (optional) Cook chicken thoroughly by baking or grilling. Combine all ingredients in a bowl and enjoy! Macros Protein= 44 Carbs= 25 Fat= 4
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GROUP CLASS WORKOUT Warm Up: 90 Second Pigeon Stretch (each leg) 4 Rounds 5 goblet squats 5 inch worms 10 walking lunges 5 burpees Strength: Front Squat (every 1:30) 5×4 (choose weight) MetCon: Welded Rx: 3 Rounds 25/20 Cal. Bike 10 Hang Power Cleans (115#/75#) 2 minute rest 3 Rounds 25 wall balls (20#/14#, 10’/9’) 10 hang power cleans (115#/75#) *14 minute time cap Lean: 5 Rounds 1K row 100 double unders *35 minute time cap
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GROUP CLASS WORKOUT Warm Up: 3 Rounds 20/15 calorie machine 15 air squats 20 banded good mornings 10 kettlebell deadlifts MetCon: Welded Rx: Nutrition Test Workout 12 minute AMRAP 21 burpees 15 box jumps 9 deadlifts (135#/95#) Lean: 12 minute AMRAP 21 burpees 15 calorie bike 9 deadlifts (135#/95#)
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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 35 minute AMRAP 30/24 calorie machine (rotate) 15 shoulder to overhead (95#/65#) 40 walking lunges WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Squat Snatch (every 1:30) 8×3 (drop and reset) Snatch Pull + Hang Snatch Pull (every 1:30) 5x 1+1 @105% Back Raises 5×20
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