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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

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 calorie machine 8 kip swings 8 push ups 12 goblet squats Strength: Back Squat (every 1:15) Welded: 6×3 (across) Welded Lean: no strength MetCon: Welded: 15-12-9-6 toes to bar pull up thruster (105#/70#) *16 minute time cap Welded Lean: 10-9-8-7-6-5-4-3-2-1 burpees goblet squats (35#/26#) then: 1-2-3-4-5-6-7-8-9-10 kettlebell snatch (35#/26#, each side) wall balls (20#/14#) 5-4-3-2-1 burpees goblet squats (35#/26#) kettlebell snatch (35#/26#, each side) wall balls (20#/14#)Read more

You’re not going to want to miss class today as it is a “test” 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: Test Day: 7K row or 10 mile bike *Do the one that you did not do on the original test day.Read more