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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded: “18.2” 1-2-3-4-5-6-7-8-9-10 dumbbell squats (50#/35#) bar facing burpees “18.2A” 1 rep max clean *12 minute time cap Welded Lean: 20 minute AMRAP 2-4-6-8-10-12-14-16… burpees calorie machineRead more

By: Joaquin Ramirez Now that The Open is upon us, I have heard quite a bit of talk around the gym on whether or not you should scale or not. I have put together a couple guidelines to help you decide on this. I know that doing a workout Rx will technically place you higher than crushing the scaled version but you are missing the bigger picture. The point of The Open is to push your boundaries and let you compete based on your ability level. It is also a measuring tool to see how much you can improve year to year. There is absolutely nothing wrong with doing a workout scaled. Maybe next year your goal is to Rx every workout. If you are not close to getting a muscle up and the workout starts with 10 reps there is no point in swinging around on the rings for...Read more

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: 4 minutes Crossover Symmetry 4 minute AMRAP 10 dumbbell push press 10 dumbbell power cleans MetCon: Welded (Tier Testing): Tier 4 500 meter row (under 2:00/2:20) 500 meter ski (under 2:05/2:30) Tier 3 8 unbroken pull ups 5 unbroken bench press (100%/75% body weight) *10-15 minutes will be allotted to make up 2-3 movements that were missed or failed. You may not move forward with extra movements. Welded Lean: 10 Rounds (Every 3:00) 15/12 calorie row 10 kettlebell swings (35#/26#) 5 burpees to a plateRead more

You’re not going to want to miss class today as it is a “retest” 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: Coach’s Choice MetCon: Welded & Welded Lean: Test Day: 7K row or 10 mile bikeRead more

By: Tammy Hamilton First of all, GREAT JOB to every one of you who participated in the Nutrition Challenge! We lost a total combined weight loss of 627.2lbs!!!! That’s amazing! No matter what your team’s outcome was, you all did great and we hope you took away a lot from this challenge. Nutrition is hard! But it doesn’t have to be complicated and we hope that is exactly what you learned during this challenge. Keep at it and you will get to where you want to be. And don’t forget, we are here to help! Even if you didn’t participate in the challenge, reach out to us and we can sit down and dial in your nutrition. Congratulations to our top 3 winners! It was a CLOSE one! FIRST PLACE: Raul & Steve SECOND PLACE: Fred & Cady THIRD PLACE: Andrea & Rachael Joaquin will have your prizes ready at South on...Read more