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(Featured Image: Jeramie Lu Photography) GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded: Partner WOD 2K row 50 push ups 60 dumbbell box step over (24″/20″, 50#/35#) 50 push ups 2K row Welded Athlete: handstand push ups *35 minute time cap Welded Lean: For Time: 800 meter run 75 kettlebell swings (44#/26#) 50 goblet squats (44#/26#) 800 meter run 50 walking lunges 400 meter run 30 ring rows 20 man makers (25#/15#) *35 minute time capRead more

(Featured Image: Jeramie Lu Photography) GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 scap pull ups 10 scap push ups 2 Rounds 10 kettlebell high pulls (each arm) 10 kettlebell strict press (each arm) Finish with: 10 burpees Strength: Strict Press (every 1:30) 5×5 (choose weight) MetCon: Welded: 5 Rounds 7 deadlifts (225#/155#) 7 lateral burpees 70 double unders Welded Athlete: 315#/205# *22 minute time cap Welded Lean: 3 Rounds 50 air squats 500 meter row 50 V-Ups *22 minute time capRead more

BY: Tammy Hamilton Eating healthy can be expensive if you don’t plan ahead. Here are my tips on how to eat healthy on a budget: 1. Set a weekly grocery budget amount and stick to it. 2. Check weekly ads from different grocery stores to see what is on sale. It might take you more time to travel to a few different stores but you could save quite a bit of money (some stores will even price match so you don’t have to go to another one). You can also find a lot of coupons online that will save you money. And there are also bulk fruit markets that sell large boxes of fruit that could be split with several different people. 3. Make a list and stick to it. Don’t be tempted to add anything else to your cart that you didn’t plan on buying beforehand. 4. You can...Read more

(Featured Image: Jeramie Lu Photography) GROUP CLASS WORKOUT Warm Up: 2 Rounds 200 meter run 14 single arm ring rows 14 kettlebell Romanian deadlifts Finish with: 30 kettlebell swings 20 kettlebell split squats Strength: Snatch (every 1:30) Squat Snatch: 6×3 Power Snatch: 6×4 MetCon: Welded: 15 minute AMRAP 9 thrusters (95#/65#) 18 calorie row 9 toes to bar Welded Lean: 40 minute AMRAP 50-40-30-20-10 cal. bike (with a 1:1 rest to work on each set of calories) 6 Rounds 5 pull ups 10 push ups 15 jump switch lungesRead more

(Featured Image: Jeramie Lu Photography) GROUP CLASS WORKOUT Warm Up: 3 minute machine 20 kettlebell goblet split squat 20 kettlebell swings 20 PVC pass throughs PVC Squat Progression Strength: Front Squat (every 1:30) 6×4 (rising) MetCon: Welded & Welded Lean: 800 meter run 15 clean and jerks (155#/105#) 400 meter run 10 clean and jerks 200 meter run 5 clean and jerks scaled: 30-20-10 kettlebell swings (53#/35#) *16 minute time capRead more