Blog

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

GROUP CLASS WORKOUT Warm Up: 3 Rounds 5 Inchworms 10 Heavy KB DL 15/12 Cal Machine Strength: Back Squat (every 2 mins) Strength: 6x3 80% MetCon: Welded: 4 RoundsFor Time: 20 DB Single Arm OH Walking Lunges 50/35 20 Knees to Elbows Cash Out: 1 Mile Run Welded Lean: 4 Rounds for Time 20/15 Cal Machine rotating all 3  20 push ups 20 Box JumpsRead more