GROUP CLASS WORKOUT Warm Up: 2 minute machine 60 second pigeon stretch 3 Rounds: 10 sit ups 10 kettlebell bent over row 10 goblet squats 10 kettlebell push press (each side) Extended Warm Up: 12 wall balls 6 toes to bar 5 power cleans MetCon: Welded & Welded Lean: 5 Rounds 21 wall balls (20#/14#)...Read More

By: Derek Wellock I have recently read the book “Make Your Bed” by Retired Navy Seal William H. McRaven. This book is a quick read and I would suggest it to everyone because it can apply to everyone in any walk of life. One of my favorite points from the book is make your own...Read More