GROUP CLASS WORKOUT   Warm Up: 2 laps, around rig side shuffle 1 Lap facing each direction, 1 lap backwards run around gym 2 Rounds 15 PVC PT, 10 burpees, 5 inchworms   Strength: 3×6 Strict Press 3×6 Push Press Lean: 6×8 Push Press Every 1:30   Metcon: Welded/Welded Lean   12 Min 40/20 Machine...Read More

GROUP CLASS WORKOUT   Warm Up: 3 minutes machine, 20 scorpions, 20 hollow rocks 2 Rounds 15 Kb High Pulls, 15 air squats, 10 pushups   Strength: 6×3 TnG Power Clean @80% Lean: 6×3 Hang Clean + 10 V-Ups Every 1:15   Metcon:   Welded   Every 4 minutes for 20 minutes: 200 Meter Run...Read More

Two things- First, I apologize that I haven’t had more updates through the pregnancy; I had hoped to write more blogs with my progress. Second, I want to thank everyone at the gym who have been extremely encouraging as I continue to attempt to work out… and keep moving. It has been very motivating for...Read More

GROUP CLASS WORKOUT   Warm Up: Trainers choice   Strength: 12 min EMOM Welded: 1 front squat @ 80% + 2-5 strict pull ups or ringrows Welded Lean: 4 front squats @ 50% + 4 Burpees   Metcon: Welded 30 Box jumps 24/20 15 Power Cleans 135/95 15 T2B 15 Burpees   Welded Lean 30...Read More

GROUP CLASS WORKOUT   Warm up: 2 Rounds of: 20 Med ball slams 20 hollow rocks Finish with: 15 PVC PT 20 air squats 15 PVC PT   Strength:   Skill: Rope Climbs, Toes to Bar, Dips/Ring Dips 16 Minutes Challenge: 2 minutes Max Rope Climbs   Metcon: Welded: 12 Min AMRAP of: 15 Wall...Read More

GROUP CLASS WORKOUT   Warm up: 4 minutes of 40/20 on the machine 15 goblet squats 20 lunges 20 scorpions 5 inch worms   Strength: Back Squat Every 1:20 Welded: 7×2 @ 80% Welded Lean: 7×5 @ 65% after 7th set 2 minutes max Russian twists   Metcon: Welded 5 Rounds 3 MU/ 12 Pullups...Read More

GROUP CLASS WORKOUT   Warm up:  30/30 sprints for 4 minutes then: 25 Air Squats 20 GM 15 V-ups 10 Inch worms   Strength:  8 sets of: Welded: 2DL+1 Hang Clean + 1 Jerk Welded Lean: 5DL+4 Hang Cleans   Metcon: Welded 4 rounds of: 3 Min AMRAP 10 Push Press (95/65) 10 Front Squat...Read More

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: Front Squat 3×3 @75% 2×2 @80% 1×2 @ 85% Lean: Front Rack Lunge 6×6 Total Reps Every 1:25   Metcon: Welded 3 Rounds for Time: 20 Box Jumps 24/20 20 Hand Release Pushups 10 Deadlifts 205/140 Advanced 225/155 DL     Welded Lean 3 Rounds...Read More

GROUP CLASS WORKOUT   Warm Up: 75 DU, (120  singles) 2 Rounds 15 Russian KB Swings, 45 sec plank, 4 inchworms FInish 20 PVC PT   Strength: 10 Sets 1 Power Snatch+1 Hang Power Snatch (EMOM) Lean: 3 Hang Power Snatches     Metcon: Welded  3 Rounds 6 Power Cleans 135/95 12 Pullups Rest  1...Read More

GROUP CLASS WORKOUT   Warm Up: 25 air squats, 20 hollow rocks, 15 pushups, 10 burpees, 25 situps, 20 lunges, 15 PVC GM   Strength: 6×3 Back Squat @75% (Every 1:20) Lean: 6×8 Back Squat @40-55%   Metcon:   Welded 10-9-8-7-6-5-4-3-2-1 S2OH 95/65 20-18-16-14-12-10-8-6-4-2 Air squats Ab Mat Situps   Welded Lean 12-10-8-6-4-2 Front Rack...Read More