GROUP CLASS WORKOUT Warm Up: front rack mobilization 2 Rounds 20 banded good mornings 10 push ups 10 single arm dumbbell push press Strength: Clean and Jerk (every 1:30) 6×2 (drop and reset) adv.: squat clean and jerk MetCon: Welded: 2 Rounds 10-20-30 dumbbell snatch (50#/35#) 90-60-30 double under *2 minute rest in between rounds scaled:...Read More
By: Joaquin Ramirez As you may have heard we are doing a Nutrition Challenge starting January 15th 2018. I wanted to get some information out that way you could decide if this was something of interest to you. The price to participate is $100 per team (no refunds) with a limit of 50 teams. The...Read More
GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded (Tier Testing): Tier 4 500 meter row (under 2:00/2:20) 75% body weight back squat 1 toe to bar *if time permits, one make up is allowed Tier 3 2K row (under 7:30/8:15) 125% body weight back squat 10 unbroken toes to bar *no make ups/advancing Welded...Read More
GROUP CLASS WORKOUT Warm Up: 3 Rounds 15/12 calorie machine 10 PVC front squats Strength: Front Squats (every 1:45) 5×3 (rising) start at 70% adv.: work up to a 3 rep max during sets MetCon: Welded: 20 minute EMOM odd: 5 hang cleans (115#/75#) + 30 second plank even: 10 box jumps (24#/20#) adv: 165#/115#,...Read More
This week’s Featured Athlete was chosen by Coach Jacob! Great job Kim, keep killin’ it! “My #decfmonday goes to Kim Zylstra for working damn hard every single day and having the most positive attitude about it. I can count on her showing up everyday of the week without fail ready to throw down even on...Read More
GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 PVC thrusters 20 second hollow body hold 5 pull ups/10 ring rows Accessory Work: Super Set 4 x 12 single arm dumbbell bent over row 4 x max hanging L-Sit hold scaled: 30 second leg lift hold MetCon: Welded & Welded Lean: 18 minute AMRAP 10 thrusters (95#/65#)...Read More
By: Tammy Hamilton It usually comes down to one or all of these three things: 1. Lack of organization. 2. Lack of time. 3. Lack of knowledge. About eighty percent of people who use quick-fix diets will gain all the weight they lose back (or more) within a year. The reality is that quick fix diets don’t work!...Read More
GROUP CLASS WORKOUT Warm Up: Trainer Choice Weightlifting (Welded): Hang Squat Snatch Below the Knee Hang Squat Snatch 10×2 Weighted Back Raises GHD 4×15 MetCon (Welded Lean): 40-30-20-10 calorie bike calorie row calorie ski 2x mountain climbers 2x bicycles *40 minute time capRead More
