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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 it. 2- Use a crockpot or instapot to cook a lot of food fast. Add your spices, veggies and protein and let it cook! 3- Roast or grill proteins and veggies in large amounts. 4- Chop and store veggies and fruit in bulk. 5- Have pre-washed vegetables ready to go. (carrots, celery, cucumber, peppers) 6- Hardboiled eggs, low sugar yogurt, jerky and sliced turkey/chicken are great protein sources on the go! 7- Cook each meal with the next one in mind. Example: If you are making dinner then have your next dinner planned out. You...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”, which is the last thing that we want. So what can we do to ensure that doesn’t happen? We find purpose. When most people come to the gym it is usually just to lose some weight, general health, and one of the most popular answers, to look better naked. Honestly, that last one is probably our largest response when someone joins the gym. Now, these are all important, but unless there is an underlying reason on why we have these goals, they usually don’t last very long. There also comes a time when you can’t...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 4×12 Hammer Curls Lean: For Time: 80/70 Calorie Row 40 Burpees 12 Minute Time CapRead more