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GROUP CLASS WORKOUT Warm Up: Game MetCon: Welded & Welded Lean: 25 minute AMRAP 50 kettlebell swings (53#/35#) 50 wall balls (20#/14#) 50/40 calorie row 50 box jumps (24″/20″)Read more

By: Arthur Anderson This is step one, “Throw out sugar”, from my 10-step plan outlined in my I Eat Paleo blog on 1/4/2018. As you read this step you may find that part of the discussion does not support a pure Paleo lifestyle. That’s okay because these are steps to graduate past before going onto the next step and so on. Did you know that the average American consumes about 153 pounds of sugar per year? Let’s put that into perspective. That’s 346.5 cups a sugar per year or a little over one cup of sugar per day! One cup of sugar is 800 calories. Now if your scarfing down a couple cupcakes per day, or 5 non-diet sodas per day, or 5 Snickersâ bars a day or even 8 IHOPâ red velvet pancakes then you will have a pretty good idea of where the sugar is coming from. But...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: 3 Rounds 15/12 calorie machine 10 single arm rows 60’ overhead kettlebell walk MetCon: Welded (Tier Testing): Tier 4 1 toe to bar 500 meter ski (under 2:05/2:30) 500 meter row (under 2:00/2:20) Tier 3 3 unbroken handstand push ups 1 mile run (under 8:30) *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: 1 mile run or 2K row 150 air squats 100/80 calorie bike 50 toes to bar 1 mile run or 2K row 40 minute time capRead more

GROUP CLASS WORKOUT Warm Up: 2 minute machine 3 Rounds 10 single arm kettlebell squat clean 10 single leg Romanian deadlift Finish with: 2 minute machine Strength: Front Squat (every 2 minutes) 3×3 @80% 2×4 @75% 1×5 @70% MetCon: Welded: For Time: 30 power cleans (115#/75#) 25 power cleans (135#/95#) 20 power cleans (155#/105#) 15 power cleans (185#/125#) 10 power cleans (205#/135#) 12 minute time cap Welded Lean: For Time: 150 double unders 25 dumbbell burpees (40#/20#) 150 double unders 25 dumbbell burpees Cash Out: 50 dumbbell push press scaled: 150 singles + 10 burpeesRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 45 minute AMRAP 2 mile run or 4K row 50 med. ball bear hug squats (20#/15#) 40 box jumps (24″/20″) 30 chest to bar pull ups 20 power snatches (135#/95#) max. calorie bikeRead more