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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

(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