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Today’s workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. 125# thrusters represent the deaths that occurred at the Pentagon; the 175# power clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170# deadlift and the 110# push jerk signifies the number floors in each of the Twin Towers. GROUP CLASS WORKOUT Warm Up: 3 lap run 3 Rounds 10 leg swings (each leg) 10 PVC pass throughs 10 PVC overhead squats 1 minute plank hold MetCon: For Time: 2001 meter run 11 box jumps (30”/24”) 11 thrusters (125#/85#) 11 burpee chest to bar pull ups 11 power cleans (175#/115#) 11 handstand push ups 11 kettlebell swings (70#/53#) 11 toes to...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 bird dogs 30 second plank march 5 inch worms 2 rounds 15 scap push ups (from elbows) 15 Russian kettlebell swings Strength: Deadlift (every 1:30) 6×4 (30X0) MetCon: Welded: For Time: 40-30-20 pull ups box jump overs (24”/20”) calorie bike Welded Lean: 3×10 minute AMRAP 30/25 cal. row 20 alt. DB snatches (50#/35#) 10 Single Arm DB Front Squat (50#/35#) 2 minute restRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 5 Rounds 50/40 calorie machine 10 single arm kettlebell thrusters (35#/26#, each arm) 20 ring rows 20 sit ups 400 meter runRead more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 200 meter run 6 burpees 10 single arm dumbbell hang snatches 6 single arm DB thrusters (each arm) Barbell Progression Strength: Power Clean (every 1:00) 8×3 MetCon: Welded & Welded Lean: 3 Rounds 3 minute AMRAP max calorie row 30 second rest 3 minute AMRAP 3 single arm dumbbell clean and jerks (50#/35#, each side) 6 toes to bar 30 second restRead more

By: Leo Fontana Are you one of those people that always have plenty of excuses on why you are not eating healthy? Or why you have to eat out so much? Well if you are you need to ready this, if you are not you should too because there is a couple cool tips you might use it for yourself to make you life easier when it comes to meal prepping. When it comes to eating healthy a lot of people have their opinion on the subject, I will put mine in this blog. I think that every person should prepaper their own meals at least 85% of the time, you should be able to go to the grocery store, select the right and healthy ingredients for your week and go home and prep some delicious foods that will get you excited to eat it. I have found a passion...Read more