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GROUP CLASS WORKOUT Warm Up: 2 Rounds 40 banded good mornings 20 walking lunges 15 barbell back squats 10 leg swings (each leg) Strength: Back Squat (every 1:45) 1×8 @65% 1×6 @75% 2×4 @80% MetCon: Welded Rx & Lean: “Isabel” For Time: 30 snatches (135#/95#) 8 minute time cap Intro: 30 power cleans (Coach chooses weight)Read more

Spaghetti Squash Ground Bison Spaghetti Squash Tomato Sauce Plain Garlic Pepper Italian Seasoning Parmesan (Crushed red pepper for spice) Preheat oven to 400 Cut spaghetti squash in half and bake on a cookie sheet face down. Bake 20-40 minutes or until skin is tender to the touch. Once cooked fork out spaghetti squash onto plate or bowl Season and brown ground bison in a pan stovetop. Once completely cooked drain and add back to pan Add tomato sauce and italian seasoning to pan Bring sauce to a warm temperature Add sauce to spaghetti squash and top with parmesan. Enjoy! 1 Serving 6 oz Ground Bison 1c Spaghetti Squash 1c Tomato Sauce 1/4c Parmesan Macros Protein 40 grams Carbohydrate 22 grams Fat 21 gramsRead more

By: Trent Soares There are many reasons why someone may have back pain, both acute and chronic, but more often than not, it’s a combination of having weak glutes, tight hamstrings, inability to properly brace the core, or maybe just a traumatic injury that lead to the pain. Lately my lower back region has been flaring up after workouts. After 2 weeks of implementing these movements into my warm-up I haven’t had any hesitation with pulling anything off the ground. Bird Dog: focus on slowly extending opposite arm/leg out as far away from body as possible. Get a big SQUEEZE in that glute! Control it back in, limiting rotation. Cat Cow: As a coach I witness people that don’t know how it feels to intentionally flex and extend their spine. This exercise does the trick. Dead-bug: keeping lower back, upper back, and head pressed against floor, slowly extend opposite leg/arm...Read more

GROUP CLASS WORKOUT Warm Up: 60/40 calorie row/bike 40 bent over kettlebell/dumbbell rows 20 tempo push ups (2 sec. down) Skill Work: (18 minutes) Muscle Ups MetCon: Welded Rx: For Time: 70 burpees 7 Minute Time Cap *Use a weight vest if you have one Lean: 38 minute AMRAP 50/35 calorie bike 1 minute plank 30 V-Ups 30 walking lunges Welded Athlete: overhead dumbbell lunges (35#/20#)Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 deficit single leg kettlebell Romanian deadlift 10 archer ring rows Finish with: Welded Athlete Barbell Warm Up Strength: Power Clean (every 2:00) 3×5 (drop and reset, choose weight) MetCon: Welded Rx: For Time: 5 Rounds of “Cindy” 5 pull ups 5 push ups 15 air squats Then: 5 Rounds 5 squat cleans (165#/115#) 15 calorie bike 17 Minute Time Cap Lean: For Time: 5 Rounds of “Cindy” 5 pull ups 5 push ups 15 air squats Then: 5 Rounds 7 deadlifts (155#/105#) 15 calorie row 17 Minute Time CapRead more