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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

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 dual kettlebell deadlift 10 kettlebell shrugs 3 Rounds 5 standing vertical jumps 5 kettlebell shoulder to overhead (3 sec. pause at top) Strength/Skill: Superset (every 1:45) 5×4 snatch deadlift (heavy) 5×20 single foot single unders (each leg) MetCon: Welded: 14 minute AMRAP Buy In: 5 Rounds 50 double unders 10 hang power cleans (135#/95#) 10 shoulder to overhead (135#/95#) Remaining Time: max rep burpee box jumps Welded Lean: 35 minute AMRAP 2K row 60 walking lunges 50 AbMat Sit Ups 40 Push Ups (Featured Image: Jeramie Lu Photography)Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25/20 calorie machine 10 leg swings (each side) 10-8-6 dumbbell thrusters (rising) 5 push ups (32X2) Strength: Squat Clean Thruster (every 1:30) 6×3 MetCon: Welded: For Time: 5-5-5 power cleans (185#/125#) 15-15-15 chest to bar pull ups 25-25-25 calorie bike 16 minute time cap Welded Lean: For Time: 8-8-8 deadlift (205#/135#) 18-18-18 lateral burpees 12 minute time cap (Featured Image: Jeramie Lu Photography)Read more