GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 Banded GM 5 Single Leg KB RDL 10 Walking Lunges Strength: Deadlift (every 2:00) 4×4 MetCon: Build: 3×4 Minute AMRAP 30 Single Unders or 5 Double Unders 10 Alt. DB Snatches (40#/25#) 1 minute rest after each AMRAP Welded: 3×4 Minute AMRAP 30 Double Unders 10 Alt. DB...Read More

Why Does 12 Matter? After being in the health and fitness space for over 10 years now in which I have logged countless hours helping define, plan and execute goals for members, I have found that 12 high-intensity Welded workouts per month that combine strength, power, and endurance are the bare minimum to make consistent...Read More