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 bikeRead more

By: Trent Soares As a coach when I hear handstand walk, I think of shoulder stability. In our introduction session for all new members we cover the safety precautions of bracing sequence and torque. In basic physics: torque is the twisting force that tends to cause rotation to create stability. Which is why as a coach, we enforce knees out on the air squat and elbows in on the push-up. The reason we say “elbows in” on the push-up is to create internal rotation in the shoulder capsule. This wind-up creates a nice stable shoulder ready for compact movements. So the next time you try out handstand walks, try to enforce this rule of torque. The way we can see this is in hand positioning. As you plant your hands make sure that your thumbs are parallel to your body facing forward. This will also send your fingers out laterally...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 25 banded good mornings 20 prisoner squats 10 kettle bell push press Strength: Back Squat (every 1:30) Welded:  6×4 @75% Welded Lean: no strength MetCon: Welded: 30-20-10 calorie row single arm dumbbell shoulder to overhead (50#/35#) Cash Out: 30 alternating dumbbell snatches Welded Lean: 20 Rounds 10 air squats 10 calorie bike 10 sit ups *35 minute time capRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 kettlebell deadlifts 15/12 calorie machine 10 PVC front squats Strength: Power Clean Complex (every 1:15) 7x 1 power clean + 2 hang power cleans MetCon: Welded: 3 Rounds 12-9-6 front squat (95#/65#) lateral burpees 90 second rest after each round adv.: 135#/95# *18 minute time cap Welded Lean: 3 Rounds 21-15-9 kettlebell swings (35#/26#) goblet squats (35#/26#) adv.: 53#/35# *18 minute time capRead more

By: Arthur Anderson Fear can be a very useful emotion.  It is meant to keep us in a state of heightened awareness by increasing adrenaline and raising our cortisol levels, among other things.  This heightened awareness can save us in unsafe situations or help us when something unexpected happens. The problem is that fear has become a bigger part of our lives than it should be.  We have developed fears for things that we cannot directly control.  Fear of North Korea shooting a nuclear missile at us, fear of global warming, fear of ISIS and so on.  Why do we continually fear about things we cannot directly control?  Because the “media” tells us we should.  When I say “media” I’m referring to news networks, every blogger who has something to say, a Facebook follower, or the other so-called news sources that exist on the Internet.  Truthfully, I don’t know how...Read more