GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx and Lean: 4 Rounds (Not for Time) 2 clean and jerks (80%+) OR 5 deadlifts (75%+) 15 ring rows 30/25 calorie machineRead More

By: Derek Wellock Class Cap:  4 Questions Answered So, the class cap information has done its job, it has gotten everyone talking about it and asking questions.  This is key to coming up with a solution to make sure we are providing the best class experience possible for you, the member.  I need you all...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 PVC pass throughs 5 single arm kettlebell overhead squats (each arm) 30 second plank 5 jump squats Strength: Snatch Balance (every 1:15) 6×2 Intro: 1 snatch push press + 1 overhead squat or front squats MetCon: Welded Rx: For Time: 40 box jump overs (24”/20”) 30 toes...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 20 banded good mornings 5 barbell back squats 4 Cossack squats Strength: Back Squat (every 1:30) 2×4 @75% 2×3 @80% MetCon: Welded Rx & Lean: 15 minute EMOM 5 deadlifts (185#/125#) 5 lateral burpeesRead More

Set yourself up for success! Generally we make unhealthy decisions due to convenience. Moving forward try and make it INCONVENIENT for you to eat unhealthy with our techniques below! 1- Stock the cupboards and fridge with only healthy option. If you don’t have it around it will be inconvenient for you to go and get...Read More

By: Jacob Wellock Coming to the gym is a highlight for most people. It breaks up the everyday grind that a large chunk of us go through, that 9 to 5. But when come to the gym everyday for an extended period of time, the gym might sometimes also feel like that “9 to 5”,...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx: 3 Rounds 15 shoulder to overhead  (115#/75#) 15 front squats (115#/75#) 25/20 calorie bike 10 Minute Time Cap Lean: Partner WOD 2x 17 minute AMRAPs 80 double unders 60 kettlebell swings (53#/35#) 40 lunges (each leg) 20 Man Makers (35#/20#) 2 minute rest between AMRAPsRead More

GROUP CLASS WORKOUT Warm Up: 4 Rounds: 5 Goblet Squats 15 Kettlebell Deadlifts 10 Leg Swings (each side) Strength: Squat Clean (13 minutes) Find 1 rep max Intro: 7x 1 power clean + 1 front squat MetCon: Welded Rx (Weightlifting): Strength Accessory Clean Pulls 5×3 @105-120% of best Clean Superset 4x 5-10 Glute Ham Raises...Read More