Blog

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: Trainer Choice MetCon: Welded & Welded Lean: Retest: “Jackie” 1000 meter row 50 thrusters (45#/35#) 30 pull upsRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 40 minute AMRAP 3 Rounds 25 calorie row 10 power cleans (135#/95#) 20 push ups 3 Rounds 25 calorie bike 10 front squats (135#/95#) 20 ring rowsRead more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 single arm kettlebell press 5 single arm kettlebell high pulls 5 goblet squats Skill Work: 15 minute EMOM 1. ring/bar muscle ups 2. handstand push ups 3. double unders MetCon: Welded & Welded Lean: 15 minute AMRAP Buy In: 55 calorie row 3 Rounds 12 deadlifts (185#/125#) 18 box jumps (24″/20″) Cash Out: 55 calorie bikeRead more

By: Arthur Anderson I can’t tell you how many times I have heard that over the last year. It’s awesome that we are beginning to be more mindful of what we put in our bodies. I started my eating Paleo journey about 6 years ago. I have had my starts and stops with it and I don’t think I truly understood what eating Paleo really meant until recently. The reason for my blog is to help clear up some misconceptions and misinformation about eating Paleo. First misconception – Paleo is not a diet it is a way of eating healthier, more nutritiously dense fresh food. Second misconception – Paleo is not a low-carb, or a high-fat, or a high-protein diet. If you have been eating a Standard American Diet (SAD) yes eating Paleo will reduce the carbs eat by replacing them with more vegetables, fats and meats. Third misconception –...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 20/15 calorie machine 15 air squats 15 kettlebell deadlifts Metcon: Welded (Tier Testing): Tier 4 body weight deadlift 50 calorie bike (under 4:00/4:30) Tier 3 175% body weight deadlift 100 calorie bike (under 6:00/8:00) *15 minutes will be allotted to make up two movements that were missed or failed. You may not move forward with extra movements. Welded Lean: For Time 4 Rounds 30 burpees 40 Russian twists (each side) 50 Russian kettlebell swings (35#/26#) *40 minute time capRead more