GROUP CLASS WORKOUT Warm Up: Coaches Choice Skill Work: 2 Rounds (2 minutes at each station) HS Walk (Choose a set distance) 30 second rest Ring Muscle Ups (Choose set number of reps) 30 second rest Weighted Pistols (Choose set number of reps) OR Intro: Wall Walks (5 sec. pause at the top) 30 second rest Kipping Pull Up or Modified Front Lever 30 second rest Air Squats MetCon: Welded & Welded Lean: 24 Minute EMOM 1. 8 alternating dumbbell snatch 2. 4-8 handstand push ups or 8-12 push ups 3. 8-12 toes to bar (Featured Image: Jeramie Lu Photography)Read more

By: Leo Fontana Life can change constantly, from being a crazy teenager to growing old with a family, it always throws you a curveball that you need to learn how to adapt from and get the best out of it. As many of us are health and fitness fanatics, these curveballs sometimes can make us make some changes towards our fitness goals and health lifestyle that weren’t in our plans when we first decided to lift some weights and eat some healthy foods. Having a WHY we do things the way we do can make our lives easier. It can lead us to make the best decision towards life’s curveballs. It makes things clear and motivates us to do the “right thing”, whatever that is for the individual, depending on their WHY. An example of that can be the reason why someone starts exercising and eating healthy, for most is...Read more

GROUP CLASS WORKOUT Warm Up: 4 minute machine 90 second banded front rack stretch 3 Rounds: 10 BB front squats (5 sec. pause, last rep 20 banded good mornings 10 leg swings (each) Finish with: 3 front squats (at weight) 15/12 cal. machine sprint MetCon: Welded: For Time: 12-9-6-9-12 front squat (135#/95#) 20/15 calorie row OR For Time (Intro): 12-9-6-9-12 front squat (95#/65#) 20/15 calorie bike Welded Lean: 3 Rounds (every 10 minutes) 70/55 calorie bike 70 air squats 30 box jumps 30 kettlebell swings (44#/26#) (Featured Image: Jeramie Lu Photography)Read more

GROUP CLASS WORKOUT Warm Up: 90 sec. banded ankle distraction (each side) 3 Rounds 10 psoas march 10 goblet squats 25 micro plate high pulls Strength: Back Squat 5×1 @90% OR 5×4 (2 sec. pause at the bottom) MetCon: Welded & Welded Lean: 5 Rounds 3 muscle ups or 9 strict pull ups 9 power snatches (135#/95#) 12 lateral burpees 1 minute 30 second rest 18 minute time cap (Featured Image: Jeramie Lu Photography)Read more

By: Tammy Hamilton I get asked this question on a daily basis. What is the best diet? And my personal opinion and answer is – NONE! I know, I know, that’s not what you wanted to hear. But it’s the truth. Fad diets are my nemesis. I absolutely can’t stand them. Diets don’t last. Unless you plan to eat like that the rest of your life it isn’t going to be sustainable. Keto, intermittent fasting, atkins, paleo, etc. They can all be great for losing weight but if you don’t plan to eat like that the rest of your life then they are short term quick fixes that aren’t long term and sustainable. Don’t get me wrong, I’m not knocking any of those diets because I have seen first hand how people have lost an incredible amount of weight doing them. But when they stop eating that way and go...Read more