Blog

By: Joel Cochran In a society that spends more than 25 billion dollars annually on health club memberships, you would think that there would be a better understanding what fitness is and how it can affect your body.   The sad reality is that the fitness industry along with our healthcare system doesn’t want you to understand what fitness is because it would affect their bottom line. So what exactly is fitness? If you were to ask 100 people to define fitness, you would get 100 different answers.  In Webster’s dictionary fitness is defined as the “quality or state of being fit”….. Really? That’s the best we can come up with?  This just further creates confusion because now we could ask the question how do you define what “being fit” is? Without a specific answer to what fitness is there is no wonder why 7 out of 10 people in America...Read more

GROUP CLASS WORKOUT Warm Up: 3 minute machine 20 goblet split squat 20 kettlebell swings 20 PVC pass throughs Coach Led PVC Barbell Progression 2×5 tempo barbell front squats Strength: Front Squat (every 1:30) 6×3 or 6×5 (choose rep scheme based on ability) MetCon: Welded: 15 minute AMRAP 40 wall balls (20#/14#) 20 burpees 10 deadlifts (185#/125#) Welded Lean: 10 Rounds 30 double unders 15 calorie row 15 kettlebell swings (35#/26#) 10 V-Ups OR 300 double unders 150 calorie row 150 kettlebell swings (35#/26#) 100 V-UpsRead more

You’re not going to want to miss class today as it is a “retest” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: DROM Coaches Choice MetCon: Welded & Welded Lean: Retest Day: “Angie” 100 pull ups 100 push ups 100 sit ups 100 air squats *25 minute time cap *Last tested: 3/28/18Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 3 Rounds 20 deadlifts (95#/65#) 400 meter run 3 Rounds 20 hang cleans (95#/65#) 500 meter row 3 Rounds 10 squat cleans  (95#/65#) 20/15 calorie skiRead more

GROUP CLASS WORKOUT Warm Up: 15 burpees 3 Rounds 5 bottoms up kettlebell press (each arm) 10 kettlebell deadlifts 5 inchworms Accessory Work: Super Set: 5×10 weighted step ups 5×6 bench press (choose weight) MetCon: Welded & Welded Lean: 3x 5 minute AMRAPs 15 wall balls (20#/14#) 15/12 calorie row 15 snatches (75#/55#) 90 second rest after each AMRAPRead more