By: Derek Wellock You might have seen in the media sources, possibly on your phone, where the big bosses in the tech world are saying how addictive cell phones are designed to be, and they are using them less, and they are not letting their kids have them either.  How facebook and Instagram is designed...Read More

WARM UP Coaches choice STRENGTH None CROSSFIT AND LEAN 35 Minute AMRAP 50/40 Cal Row 50 Double Unders 50/40 Cal Bike 100 Singles 5-4-3-2-1 of: KBS Star Fish 53/35Read More

Coach Jacob breaks down the 2018 Welded Open so far in our very first Vlog! Click on the link below! Jacob’s VlogRead More

WARM UP: 4 Rounds: 40/20 on machine 3 rounds: 8 Jump Squats 8 Sit Ups STENGTH: None CROSSFIT: 5 Rounds: 5 Front Squats 155/105 5 Box Jumps 30/24 Rest 2 Minutes 5 rounds: 6 Push Jerks 155/105 3 MU/6 C2B / 9 PU / 12 Ring Rows CROSSFIT LEAN: 20 Minute AMRAP Single Arm DB...Read More