GROUP CLASS WORKOUT Warm Up: 3 Rounds 20/15 Cal. Bike/400 Meter Run 8 Push Ups 10 Ring Rows 12 Air Squats MetCon: Build For Time: 50 Cal. Row 40 Box Jump Overs 30 Hang Power Cleans (85#/60#) 20 Front Squats (85#/60#) 15 Minute Time Cap *If not completed within the time cap add remaining reps...Read More

By: Derek Wellock Back with another blog post.  Now that I am tasked with producing these once a month, it seems the turn around is fast.  So because you have to be subjected to my thoughts more often, I will try to keep shorter and to the point.   Haha. not. I can’t help it....Read More