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GROUP CLASS WORKOUT Warm Up: 15 burpees 2 Rounds 5 single arm bottoms up kettlebell press (each arm) 10 kettlebell deadlifts 5 inchworms Accessory Work: 12 minute EMOM 1. 12-15 goblet squats (70#/53#) 2. 45-60 second plank 3. 5-7 box jumps (taller box) MetCon: Welded: For Time: 3 Rounds 12 pull ups 12 handstand push ups 12 pistols 2 minute rest 3 Rounds 5 Bear Complex (115#/75#) 400 meter run Welded Lean: For Time: 2000 meter run 15 burpees 30 air squats 1600 meter run 15 burpees 30 air squats 1200 meter run 15 burpees 30 air squats 800 meter run 15 burpees 30 air squats 400 meter run 15 burpees 30 air squatsRead more

“This series will help with injury prevention in all areas.” Nicole A. “I think having the education on how to position your body correctly really helps us as crossfitters and as people.” Mel G. “This series has helpedme stay more balanced and to feel the workout where I should.” Jessy F. Would you take this series or one like it again? “100%- I would love to take a class focusing on the little muscles once a week” Colby F.  Thesearejust a few of the responses to the Summer Stability Series we put on in June of this year.  We received such positive feedback to the initial seriesthat we decided to offer it again! The Seasonal Stability Series- Fall, will startTuesday, October 2ndand will go for four consecutiveweeks.   Thisismeant to be a challenging yoga series, however all the poses are scalable and you can pace the class to your current...Read more

GROUP CLASS WORKOUT Warm Up: 1 minute passive bar hang 10 tempo push ups (30X0) 2 Rounds 250 meter row 10 kettlebell thrusters 10 kettlebell push jerks Finish with: 10 scap pull ups Strength: Push Press (every 1:15) 6×3 (pick one weight for all 6 sets) MetCon: Welded: 14 minute AMRAP 10 deadlifts (185#/125#) 15 double unders 10 bar facing burpees *Add 5 more double unders every round. Welded Athlete: axle bar deadlifts Welded Lean: 14 minute AMRAP 30 calorie bike 15 KB swings (53#/35#) 10 toes to ringRead more

By: Tammy Hamilton Are you the person who has a drink with dinner every night? Or maybe you are the person who just drinks occasionally during a party or wedding? Or the person who resists alcohol during the week and has a dozen drinks on Friday and Saturday night? Or maybe you are the person who doesn’t drink at all! A majority of us consume alcohol on a regular basis and as an athlete it’s very important to know how alcohol affects our bodies. I’ve had many clients that eat very clean and are baffled when they hear that they aren’t getting the results they want because of their alcohol consumption. Does alcohol turn to fat? Alcohol not only makes you hungrier and studies have shown that you tend to eat more calories when you consume alcohol, but it also can turn to fat during digestion. As alcohol enters into...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 single arm kettlebell front rack reverse lunge (each side) 20 glute bridges 15 single arm kettlebell bent over rows (each arm) 10 single arm kettlebell presses (each arm) Finish with: 10 tempo air squats (32X0) Strength: Front Squat 5×4 (rising) MetCon: Welded: For Time: 50-40-30 wall balls (20#/14#) 30-20-10 power snatches (75#/55#) Welded Lean: Partner WOD P1: 5K Row P2: AMRAP 5 dumbbell burpee box step overs (50#/35#, 24″/20″) 5 dumbbell push press (50#/35#) 5 dumbbell front squats (50#/35#) *switch every 500 meters *score 1: 5K row time *score 2: total repsRead more