GROUP CLASS WORKOUT Warm Up: 3 Rounds: 200 meter jog 14 walking lunges 5 pull ups/10 ring rows 10 PVC overhead squats Finish with: 15 PVC pass throughs 15 PVC good mornings 20 scorpions MetCon: Welded: Buy In: 40/30 calorie bike 3 Rounds 15 overhead squats (95#/65#) 15 pull ups Cash Out: 40/30 calorie bike adv.: 135#/95# and...Read More

By: Derek Wellock I read Ben Bergeron’s book “Chasing Excellence” a couple weeks ago. This is a book I recommend for everyone to read. I have already bought 20 copies for my team to read at the gym.  The premise of the book is to not settle for anything other than your best. This goes...Read More