GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 scap pull ups 10 scap push ups 2 Rounds 10 kettlebell high pulls (each arm) 10 kettlebell strict press (each arm) Finish with: 10 Burpees Strength: Push Press (every 1:30) 5×5 (choose weight) MetCon: Welded: 2 Rounds 21-15-9 overhead squats (95#/65#) kettlebell swings (53#/35#) *18 minute time...Read More

By: Dawn Swinney Welded, while incredibly physical, is also a mental workout, and it’s helped change how I look at challenge. Each WOD can take you through a range of emotions…”I’m so excited to be here! This one is my jam! Oh $$#%, there’s no way I can do THAT. This is crazy…am I crazy?...Read More