Blog

You’re not going to want to miss class today as it’s a “Tier Testing” day! If you are new or need a refresher as to what the Tier System is and why we do them check out the original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 calorie machine 10 walking lunges (each) 10 Russian kettlebell swings MetCon: Welded (Tier Testing): Tier 4 100% body weight deadlift 500 meter row (under 2:00/2:20) Tier 3 175% body weight deadlift 2K row (under 7:30/8:15) Tier 2 200% body weight deadlift 500 meter row (under 1:45/1:55) Welded Lean: 3×10 minute AMRAP 10 hang power cleans (115#/75#) 10 lateral burpees 20 calorie bike or ski *2 minute rest after each AMRAPRead more

You’re not going to want to miss class today as it is a “test” 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: Coaches Choice MetCon: Welded & Welded Lean: Test Day : “Angie” For Time: 100 pull ups 100 push ups 100 sit ups 100 air squatsRead more

By: Arthur Anderson You may have caught a coach talking about different muscle types in class, or maybe it was in a health and fitness article you read. Essentially, we have been told that there are three different types of muscle fiber; Type I (slow twitch), Type IIa (fast twitch) and Type IIb (superfast twitch). Okay so what does the this mean. A Type I, slow twitch, muscle fiber is more efficient at using oxygen to generate ATP and can go a long time before fatigue sets in; they are designed for endurance. A Type II, fast twitch and superfast twitch, muscle fiber is more efficient at anaerobic metabolism and provide for powerful bursts of energy. It has been believed for some time that you were born with fixed distribution of these fibers in your muscles. So, if you were born with a higher portion of slow twitch muscle fibers...Read more

By: Trent Soares Life with a toddler is amazing. The thing that I am enjoying most right now is her vocabulary growth. Out of nowhere in the backseat driving home from daycare I will hear “Baa Baa black sheep, have you any wool? yes Dad, yes Dad”. On the other end, life with a toddler can be pretty challenging. Dinner time gets hectic every now and then. With an accumulation of dinner, bath, one show, one bed time story, bottle, and then night night, all done in the span of two hours, time is of the essence. As Ben Bergeron mentions in his book “Chasing Excellence” the Soares Family “maximizes every minute”. In doing so my amazingly smart and beautiful wife Kylie has implemented an online program called Prep Dish into our household. Kind of a mix between meal prep and meal delivery services. The way it works is they craft a...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 kettlebell deadlifts 5 strict pull ups/10 ring rows 5 goblet squats Strength: Deadlift (every 1:30) Welded: 5×3 Welded Lean: no strength MetCon: Welded: 15 minute AMRAP 30 wall balls (20#/14#) 15 kettlebell swings (53#/35#) 15 calorie row Welded Lean: 35 Minute AMRAP 100/80 calorie bike 100 single arm dumbbell push press (50#/35#, 50 each side) 50/40 calorie bike 50 dumbbell push press 50 toes to bar or 100 knee raisesRead more