By: Derek Wellock Anyone who puts effort into anything gets hurt from time to time. It doesn’t matter if it is routine exercise, sports, or walking down the sidewalk. Injury is almost inevitable, so being able to work through and around injuries is one of the most important things you can do to maintain a...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds: 15 banded good mornings 10 wall balls 5 inch worms Finish with: 20 scorpions 15 PVC pass throughs MetCon: Welded: Every 3 minutes for 5 Rounds 10 deadlifts (225#/155#) 20 wall balls (20#/14#, 10’/9′) adv.: add 30 double unders Welded Lean: For Time: 100-80-60-40-20 calorie row 30-30-30-30-30 V-Ups 15-15-15-15-15 kettle...Read More

Having trouble getting a double under? Can’t seem to hit a new PR on your power clean or snatch?  Let us help by booking a technique session with one of your favorite coaches! What is a technique session?  They are 30 to 60 minute training sessions with a coach to help work on techniques that can range...Read More

GROUP CLASS WORKOUT Warm Up: 1 minute banded overhead distraction 4 Rounds: 5 scap pull ups (2 second pause at the top) 10 PVC overhead squat 10 calorie sprint Extended Warm Up: 8 overhead squats 8 chest to bar MetCon: Welded: 2 Rounds 10 overhead squats (95#/65#) 10 chest to bar pull ups 2 Rounds...Read More

By: Jacob Wellock Hey you guys, I thought that I would share with you all my favorite stretches of all time and why it is my favorite stretch. The “Seated Straddle” or “Pancake” stretch or Russian torture stretch when your gymnastics coach lays on you when you are a kid until you feel like your...Read More

GROUP CLASS WORKOUT Warm Up: Welded 3 Rounds: 20 banded face pulls 8 light deadlifts 4 front squats Finish with: 1 minute prayer stretch Welded Lean: 2 Rounds: 200 meter run 10 air squats 10 push ups Finish with: 1 minute calf stretch Strength: Clean and Jerk (14 minutes) Strength: find 1 rep max Technique: 8×2...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded good mornings 10 air squats with band 10 PVC pass throughs Strength: Back Squats (every 90 seconds) Strength: 5×3 @80%, 1×10 @70% MetCon: Welded & Welded Lean: 16 minute AMRAP 25/20 calorie bike/row (alternating) 10 shoulder to overhead (95#/65#) *Add 5 reps to shoulder to overhead after each round...Read More

GROUP CLASS WORKOUT Warm Up: 3 minute machine 3 Rounds: 20 band pulls 5 inchworms Finish with: 90 second PVC front rack stretch Accessory Work: 14 minutes 5 Rounds: 8-12 strict pullup 10 bottom up kettlebell presses (each arm) 20 GHD back raises MetCon: Welded: 8 minute AMRAP 7 thrusters (95#/65#) 14 toes to bar At the...Read More

By: Sharae Townsend This Saturday is the Annual New Kids in the Box competition. This competition is a great start to see if being a competitor is the future for you or not. I personally have competed in this competition on a team and an individual. I had a great time. It’s a great venue,...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 200 meter run 10 pushups 30 second squat hold 10 burpees MetCon: Welded & Welded Lean: 1 mile run 40 alternating dumbbell snatches (40#/25#) or 20 alternating dumbbell snatches (75#/50#) 800 meter run 30 alternating dumbbell snatches (40#/25#) or 16 alternating dumbbell snatches (75#/50#) 1 mile run 20 alternating dumbbell snatches (40#/25#) or 10 alternating dumbbell...Read More