By: Tammy Hamilton Have you heard the term that losing weight is all about “calorie in, calorie out”? Or that if you are overweight it’s because you eat too much or you exercise too little (or both)? And that it’s a simple math calculation as to why you aren’t getting the results you want? That...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 14 minutes 30 strict pull ups (adv.: behind the neck) 40 push ups (adv.: banded) Rest 2 minutes 15 strict pull ups 20 push ups MetCon: Welded & Welded Lean: For Time: Buy In: 150 double unders 30 burpee box jump overs (24″/20″) 20 thrusters (95#/65#)...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 20 meter dumbbell/kettlebell overhead carry 15 PVC good mornings 10 PVC pass throughs 8 calorie sprint Barbell Warmup (guided) Strength: (every 1:00) Strength: 12×1 clean and jerks (Adv.: rising in weight) Technique: 12×2 light to moderate weight MetCon: Welded: Partner Workout 800 meter Run (together) 12 Rounds (alternating)...Read More

GROUP CLASS WORKOUT Warm Up: 3x 30 second push up plank hold 20 single arm kettle bell press *6 minute time cap Extended Warmup: 2 Rounds 8 calorie machine 4 handstand push ups or 8 push ups 8 kettlebell snatches MetCon: Welded & Welded Lean: 14 minute AMRAP 15/10 calorie row or bike 7 handstand...Read More

By: Alvie Hafen Do your knees ache? Is it hard to get down into a full squat? Do they just have an overall tightness to them? Most likely the problem does not start with the knee. You don’t have a strained or torn MCL or ACL. The most likely problem lies above your knee. Here...Read More

GROUP CLASS WORKOUT Warm Up: 5 minute AMRAP: 10 Russian kettle bell swings 20 second piked push up 10 groiners Finish with: 60 second glute smash (each side) Skill Work: 13 minutes wall walks, handstand push ups, handstand walks Toes to Bar: find max unbroken set (adv.) MetCon: Welded: 4 Rounds 400 meter run 10 deadlifts...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 10 straight leg sit ups 10 air squats (2 second pause at the bottom) 3 Rounds: 10 psoas march 5 barbell squats 10 leg swings Finish with: 20 scorpions Strength: Back Squat (14 minutes) Warm Up: 5 @50% 4 @65% 2 @75% 1 @80-85% 1 @90% Strength: 1...Read More

GROUP CLASS WORKOUT Warm Up: Pose Method drills 20 leg swings (each leg) 2 Rounds: 25 banded good mornings 8 tempo squats15 Russian kettle bell swings 10 calorie machine (sprint) Finish with: 20 scorpions 3 Rounds (trainer guided): 4 deadlifts (increasing weight) 4 goblet squats MetCon: Welded & Welded Lean: 6 Rounds 5 deadliest @75-80%...Read More

By: Trent Soares The back is involved in almost every move you make, and it only takes one false move to trigger an injury. For example: Strains can be triggered by overstretching, slouching, and improper lifting. The strain problem is compounded if you are carrying excess body weight-especially around the midsection. Sprains often result from...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean: 50-40-30-20-10-20-30-40-50 calorie row calorie bike burpees *40 minute time cap. Score: add 1 second to time cap for every uncompleted rep.Read More