GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 alt. single leg floor touches 15 sec. side plank (each side) 15 sec. glute bridge hold Finish with: 6 strict pull ups or 10 ring rows Strength: Tempo Deadlift (every 1:00) 7×3 (30X0) MetCon: Welded: For Time: 21-15-9 power snatches (115#/80#) 42-30-18 calorie bike Welded Lean: 2×15 minute AMRAP 15/12 calorie ski/row 10 lateral burpee box jump overs 10 dual KB deadlifts (53#/35#) *5 minute rest in between AMRAPs Welded Athlete: 70#/53#Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 50′ quadruped crawl 20 second hollow body hold 20-30 double unders Finish with: 25 banded face pulls Strength: Power Clean (every 1:00) 10×3 (heavy singles) MetCon: Welded: 16 minute AMRAP 600 meter row 3 Rounds 20 wall balls (20#/14#) 12 pull ups Welded Lean: 16 minute AMRAP 50/40 calorie bike 3 Rounds 20 dumbbell walking lunges (35#/25#) 12 dumbbell shoulder to overhead (35#/25#)Read more

By: Joel Cochran Top 5 Reasons You Need Sleep Now What I am about to tell you isn’t going to blow your mind, you have heard it countless of times throughout your life and you will hear it countless more.  SLEEP IS GOOD FOR YOU… There isn’t any new science here folks, this is just plain ol common sense that the more you have an established sleep schedule of 7 hours or more the better off you are.   The real problem is that most of us know this vital piece of information to healthy living, yet very few of us practice it.  So today we are going to cover the top 5 reasons (brought to you by Healthline) why getting those 7+ hours could literally be the difference between life and death!     Poor Sleepers Have a Greater Risk of Heart Disease and Stroke   It’s known that...Read more

GROUP CLASS WORKOUT Warm Up: Partner Warm Up: 200 meter run (together) 3 Rounds P1: 10 goblet squats P2: plank hold 3 Rounds P1: 10 KB swings P2: hollow body hold Finish with: 10  partner high five push ups MetCon: Welded: Partner WOD 4 Rounds 20 bench press (135#/95#) 400 meter run (together) 20 synchro burpees 20 synchro KB swings (53#/35#) Welded Lean: For time: 2K row 20 rower pike ups 20 ring rows 20 box step ups 2000 meter run 20 rower pike ups 20 ring rows 20 box step ups 2K row 20 rower pike ups 20 ring rows 20 box step upsRead more

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover. GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 scap pull ups 10 scap push ups 2 Rounds (each arm) 10 KB high pulls 10 KB strict press Finish with: 10 burpees 3 laps around the gym MetCon: Welded & Welded Lean Retest Day: “Coe” 10 Rounds 10 thrusters (95#/65#) 10 push upsRead more