GROUP CLASS WORKOUT Warm Up: 20/15 calorie machine 3 Rounds 10 dumbbell strict press 12 kettlebell high pulls 14 air squats Accessory Work: seated barbell press (w/1 minute rest) 4x max reps (25 max) bent over barbell rows (w/1 minute rest) 4×15 (light) MetCon: Welded & Welded Lean: 30-30-30-30 row and bike (alternate each round)...Read More

By: Derek Wellock What is GSD? It is a productivity acronym which stands for “Get Stuff Done.” I’m not sure where I read about it, but it has stuck with me for a while. Since the passing of my Grandfather I’ve been taking a serious look at time management, time is the single most valuable...Read More