GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Scap Pull Ups 20 Banded Face Pulls 10 Push Ups Finish w/: 20 DB Curls (moderate-light) Skill Strength: (10 Minutes) 4×15 Banded Chin Ups (unbroken) 4×10 Strict Dips MetCon: Build: For Time: 50 Wall Balls (14#/10#) 14 C&J (115#/75#) 25 Wall Balls 7 Clean and Jerks 13...Read More

By: Derek Wellock I am not sure there has been much thought or discussion around certain aspects of training from 5am-7am.  I wanted to share some insight on how to optimize your training for this time of day.   The best time of day to train is the time you get the work done.  Especially for...Read More