GROUP CLASS WORKOUT Warm Up: Coaches Choice Skill Work: 4 Rounds (rotate every 1:30) 1. ring muscle ups/pull ups 2. handstand walk/shoulder taps on wall 3. double unders MetCon: Welded: 28 power snatches (75#/55#) 28 overhead squats (75#/55#) Cash Out: 400 meter run (adv.: 5 rope climbs) scaled: power clean/front squat *10 minute time cap Welded Lean: 14...Read More

By: Jacob Wellock This goes without saying, but we will say it anyway. If you want to get stronger you have to lift more weights and you have to lift heavier weights. You might be asking yourself, isn’t that the same thing? No it’s not. You must lift barbells, dumbbells, kettlebells, sandbags, your body, and...Read More