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By: Derek Wellock You might have seen in the media sources, possibly on your phone, where the big bosses in the tech world are saying how addictive cell phones are designed to be, and they are using them less, and they are not letting their kids have them either.  How facebook and Instagram is designed to suck you in. If you go out to a restaurant, walk around a store, or just go around town you will will see people stuck to their phones. The best is when you see the couple at a dinner table who are both looking at their phone’s with little to no communication.  It truly is tragic. The youth of today have forgot how to have human interaction. As I am raising one child and have another one on the way, I noticed a couple things.   The first, is how addicted we are to...Read more

WARM UP Coaches choice STRENGTH None CROSSFIT AND LEAN 35 Minute AMRAP 50/40 Cal Row 50 Double Unders 50/40 Cal Bike 100 Singles 5-4-3-2-1 of: KBS Star Fish 53/35Read more

Coach Jacob breaks down the 2018 Welded Open so far in our very first Vlog! Click on the link below! Jacob’s VlogRead more

WARM UP: 4 Rounds: 40/20 on machine 3 rounds: 8 Jump Squats 8 Sit Ups STENGTH: None CROSSFIT: 5 Rounds: 5 Front Squats 155/105 5 Box Jumps 30/24 Rest 2 Minutes 5 rounds: 6 Push Jerks 155/105 3 MU/6 C2B / 9 PU / 12 Ring Rows CROSSFIT LEAN: 20 Minute AMRAP Single Arm DB OH Squat 50/35 Burpee over DB 1-1-1 2-2-2 3-3-3 etc..Read more

WARM UP: 3 Rds 10 PVC PT, 10 OHS, 10 Single Arm High Pulls, 20 R. KBS (8 Minute Time Cap) STRENGTH: Find a 1 Rep Max Snatch (14 Minutes) Technique: (8×3 Drop and Reset) Lean: No Strength CROSSFIT: Tier Testing Tier 3: Front Squat Body Weight TTB Tier 4: 2-3 Movements to Work on   CROSSFIT LEAN: 3K Row Rest 2 Minutes 2K Row 60 KB Snatches (30 each side) 53/35 Rest 2 Minutes 1K Row 60 KB Snatches (30 Each Side) 60 Single Arm Front Rack KB Squats  (30 Each Side)Read more