GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 goblet curtsy squats 20 banded face pulls 10 kettlebell swings 10 goblet squats Strength: Back Squat (every 2:00) 5×5 (choose weight) MetCon: Welded: 3 Rounds 400 meter run 30 kettlebell snatches (53#/35#) 15 S2OH (115#/75#) 20 minute time cap Welded Lean: For Time: 10 Rounds 10 burpees 20 air squats 10 Rounds 20 calorie row 10 dumbbell push press (choose weight) 40 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 200 meter run 6 burpees 10 single arm dumbbell hang clean and jerk 6 single arm dumbbell front squats (each arm) Barbell Progression Strength: Power Clean & Push Jerk (every 1:30) 7×3 MetCon: Welded: 21-15-9 overhead squats (95#/65#) calorie bike toes to bar *14 minute time cap Welded Lean: 21-15-9 single arm dumbbell overhead lunge (50#/35#) strict pull ups 200 meter run after each set *14 minute time capRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 1 mile run 100 kettlebell swings (35#/26#) 100 wall balls (20#/14#) 1 mile runRead more

(Featured Image: Jeramie Lu Photography) GROUP CLASS WORKOUT Warm Up: 15 Burpees 3 Rounds 5 bottoms up kettlebell press (each arm) 10 kettlebell deadlifts 5 inchworms Accessory Work: 4×8-12 strict pull up 4×12 bent over row MetCon: Welded & Welded Lean: 20 minute AMRAP 2 Rounds 8 shoulder to overhead (135#/95#) 8 chest to bar pull ups 2 Rounds 10 overhead squats (135#/95#) 20/16 calorie bike Welded Athlete: 3 bar muscle upsRead more

By: Leo Fontana When you hear the word “discipline”, what is the first thing that comes to mind? Take a couple seconds to think about this, a lot of us will think about or relate to something negative. When we were in school and got disciplined we didn’t like that , when our parents disciplined us we didn’t like that either. Now for those who have kids, if you decide to discipline your child, do you mean to harm them or do you just want what is best for them and for that reason discipline is necessary? Think about back when you were a kid and you got disciplined, why did that happen? Were your parents or teachers being unfair or did they also just want the best for you? Now, imagine a world with no discipline? Crazy right?! Discipline allows us to have freedom, sometimes people think this is...Read more