GROUP CLASS WORKOUT   Warm Up:   3 min machine, 20 PVC PT 2 Rounds 10 Kb Swings, 10 pushups, 10 air squats   Strength: 10 Minute EMOM 2 Cleans+1 Jerk Lean: 4 Dead Lifts @ 55-60%     Metcon:   Welded 14 Min AMRAP Buy in: 100 DU 10 Cal Bike 10 T2B 10...Read More

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 75 DU (150 singles) 15 air squats, 10 pushups, 5 burpees   Strength: 50 Heavy Goblet Squats 50 Heavy Russian Swings 30 Strict Pull Ups ADV. Strict C2B Pullups (15 Minute Time Cap)     Metcon: Welded Partner WOD 100 DU 90 sec plank (Both) 30...Read More

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 6×3 DL (Every 1:40-Increase in weight) + 10 Push Ups between each set   Metcon: Welded 4 Rounds 10 Thrusters 95/65 10 T2B 10 Box Jumps 24/20   Welded Lean 4 Rounds 15 Plank to Pushup 15 V-Ups 15 Goblet Squats 53/35   Mobility: Pre...Read More

  GROUP CLASS WORKOUT   Warm Up: 20 scorpions 3 Rounds 10 Kb Swings, 10 V-ups, 10 lunges Finish with 20 scorpions   Skill: Pistol Squats, HSPU/Wall Climbs, HS Walks, Max Hieght Box Jump 16 Minutes       Metcon: Welded 3 Rounds 5 Power Cleans 135/95 15 Wall Balls 20/14 5 Squat Cleans 135/95...Read More

GROUP CLASS WORKOUT   Warm Up:   3 min machine 2 Rounds 15 PVC PT, 20 situps, 10 burpees   Strength: Find 1RM Hang Power Clean (12 Minutes) Lean: 12 Minute EMOM 4 Hang Power Cleans   Metcon: Welded & Welded Lean   Repeat WOD 3/12/15 “Cindy” 20 Min AMRAP 5 Pull ups 10 Pushups...Read More

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 75 DU (150 singles) 20 air squats, 15 pushups, 10 burpees   Strength: 25 Weighted Lunges Each Leg (KBs, DBs) 50 DB Bench Press 100 Banded Tricep Extensions     Metcon: Welded Partner WOD 21 MIn AMRAP Partner A. 200m Run Partner B. 10 S2OH 95/65...Read More

The Sustainable Journey Part 3 By: Jacob Wellock   Well here we go with another blog post for week 3! I hope everyone has been enjoying the posts. I have to say that I have been having fun with it. There are definitely some hard days when you’re really out of it or you are...Read More

GROUP CLASS WORKOUT   Warm Up: 2 Rounds  20 med ball slams, 20 hollow rocks, 2 lap run Finish with 15 PVC PT, 20 air squats, 15 PVC PT   Strength: 10  Min EMOM Your Choice: 2 Power Clean and Jerks OR 2 Power Snatches Lean: 4 Power Cleans   Metcon: Welded Repeat WOD from...Read More

GROUP CLASS WORKOUT   Warm Up: 4 minutes 40/20 machine 15 goblet squats, 20 lunges,, 20 scorpions   Strength: 5×4 Heavy Back Rack Lunges Each Leg Lean: 5×5 Moderate Back Rack Lunges Each Leg Every 1:30   Metcon: Welded/Welded Lean   Test Day : )   Mobility: Pre – Olympic Wall Squat (pg. 343) Post...Read More

GROUP CLASS WORKOUT   Warm Up: 60 DU (90 singles), 20 scorpions, 60 DU (90 singles) 20 PVC PT, 10 burpees, 25 situps   Strength: Push Press 6×3 Increase in weight Every 1:25   Metcon: Welded   5 Rounds 4 Clean and Jerks 135/95 8 Burpee Pullups 12 Air Squats   Cash Out: 75 Double...Read More