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GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 single arm dumbbell push press 10 calorie row 10 banded tricep extensions Strength: Bench Press (every 1:45) 8×5 (choose weight) MetCon: Welded & Welded Lean: Buy In: 400 meter run or 500 meter row 18-15-12-9 thruster (95#/65#) lateral burpees Cash Out: 400 meter run or 500 meter row *20 minute time capRead more

By: Trent Soares Just kidding, but not really. Here are 3 tips to recovering from a tonsillectomy and adenoidectomy: In January I got my tonsils removed, it is one month later and I can finally say that I am 100% recovered. My taste buds are still coming back but I like to look at it as a positive effect. Tip One: Get an amazing wife As much as I thought it was only going to be my throat that was out of commission I was deadly wrong. My whole body shut down and for the first two days I couldn’t even get a glass of water. It was a mixture of blood rushing back to my head which would hit my throat and in term, hurt. My amazing partner in life were my arms and legs. Also my mind, coming off from the anesthesia you are going to need someone...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 PVC pass throughs 8 snatch balance 6 overhead squats 20 banded good mornings Strength: Power Snatch Welded: 8×2 (drop and reset) Welded Lean: no strength MetCon: Welded: 12-9-6 deadlift (225#/155#) 18-14-10 calorie bike 2 minute rest [repeat] adv.: 10 chest to bar pull up buy in and cash out Welded Lean: 40 minute AMRAP 10 deadlifts (155#/105#) 20 calorie row and ski (alternate) *every 5 minutes complete: 30 V-Ups 15 push upsRead more

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