GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP 8 single arm kettlebell power cleans 8 push ups 12 air squats Strength: Power Cleans (every 0:45) 16×1 (across, heavy) MetCon: Welded: For Time: 30-20-10 fat bar deadlift (135#/95#) calorie bike adv.: 185#/125# *12 minute time cap Welded Lean: 14 minute AMRAP 15 med ball slams (30#/20#) 20...Read More

By: Derek Wellock Before you jump to conclusions about this post, please continue reading. Good movement doesn’t always mean more sex, but it can, haha. Now that I have your attention, this is a great starting point. More often than not when someone starts at the gym there is a little bit of ego, combined...Read More