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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded: 30-20-10 wall balls (20#/14#, 10’/9′) toes to bar power cleans (see weights below) Rx power clean weights: Round of 30 – 95#/65# Round of 20 – 15#/75# Round of 10 – 135#/95# advanced power clean weights: Round of 30 – 135#/95# Round of 20 – 165#/105# Round of 10 – 185#/125# *20 minute time cap Welded Lean: 10-20-30-20-10 AbMat sit ups dumbbell front rack lunges (30#/20#) push ups bicycles (each leg) *20 minute time capRead more

By: Joel Cochran It’s that time of the year where we look to turn a new leaf, change an old habit or just simply be a better version of ourselves. Chances are that you already have a New Year’s resolution in mind and you’re ready to hit the ground with the wheels running! But here is the biggest problem that you will face, you are most likely going to fail. Now before you get offended and click out of this blog, hear me out. In a recent study published by the University of Scranton, it shows that only 8% of people actually achieve their New Year’s resolutions. Statistics have also shown that most people will give up on their resolution before the end of February.   So, with the numbers stacked against us, what should we do? The answer is simple, get away from resolutions! Yes, you heard me right, if...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 20 walking lunges 20 banded good mornings 15 goblet squats Finish with: 15/12 calorie machine Front Rack Mobility Strength: Front Squat (every 1:45) Welded: 6×4 @75% Welded Lean: no strength MetCon: Welded: 21-15-12-9-6-3 power snatch (75#/55#) pull ups scaled: power cleans *13 minute time cap Welded Lean: 10 Rounds 15 air squats 20 double unders 25 calorie row scaled: 40 singles *40 minute time capRead more

GROUP CLASS WORKOUT Warm Up: 20/15 calorie machine 3 Rounds 10 dumbbell strict press 12 kettlebell high pulls 14 air squats Accessory Work: seated barbell press (w/1 minute rest) 4x max reps (25 max) bent over barbell rows (w/1 minute rest) 4×15 (light) MetCon: Welded & Welded Lean: 30-30-30-30 row and bike (alternate each round) 15-15-15-15 hang power cleans (95#/65#) adv.: 10 alternating pistols after each roundRead more

By: Derek Wellock What is GSD? It is a productivity acronym which stands for “Get Stuff Done.” I’m not sure where I read about it, but it has stuck with me for a while. Since the passing of my Grandfather I’ve been taking a serious look at time management, time is the single most valuable asset we have and we never know when we’ll run out of it and we can never get it back. Someday we’re all going to end up in a box, till Jesus returns. With that said, I’m looking at time management with a new found purpose. The purpose is to get stuff done in order to have a maximum impact on those around you. If we don’t manage our time effectively, we end up procrastinating. Procrastination has the following impact: Negative effects of procrastination when working with a team: When you do this, you’re wasting...Read more