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GROUP CLASS WORKOUT Warm Up: 4 Rounds: 5 inch worms 10 step ups 15 Russian kettle bell swings Strength: Back Squat (every 2:00) Strength:  4×6 rising, start @ 65% MetCon: Welded: 15 minute AMRAP 10 box jumps (24″/20″) 10 calorie bike 10 shoulder to overhead (95#/65#) adv.: 155#/105# Extended Warm Up: 2 Rounds 5 box jumps 5 calorie bike 5 shoulder to overhead Welded Lean: 2 Rounds 100 air squats 100 sit ups 100 dumbbell push press (20#/10#) Cash Out: 100 burpees adv.: 35#/20# *40 minute time cap Extended Warm Up: 15 air squats 15 sit ups 15 dumbbell push pressRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 20 banded good mornings 10 walking lunges 10 bent over kettle bell rows (each) 10 goblet squats Strength: Squat Clean (15 minutes) Strength: find 1 rep max Technique: 7×4 (moderate weight) MetCon: Welded: 3 Rounds 10 snatches (95#/65#) 15 bar facing burpees *Round 2 (115#/75#) *Round 3 (135#/95#) scaled: power cleans *14 minute time cap Welded Lean: For Time: 75 kettle bell swings (44#/26#) 50/40 calorie bike 25 toes to bar/50 knee raises 50/40 calorie bike *18 minute time capRead more

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean: 20 minute Partner AMRAP 30 power cleans (155#/105#) 200 meter run 60 wall balls (20#/14#, 10’/9′) 200 meter run 30 toes to bar 200 meter run 60 wall balls 200 meter run adv.: 185#/125#Read more

By: Tammy Hamilton If you know you are eating right and exercising enough but you are still struggling to lose weight you might want to take a look at other factors that often get overlooked. How is your stress level? How are you sleeping? How much water are you drinking? You wouldn’t think these would impact your weight loss but they are very important factors that need to be considered. Stress: An increase in stress can make your cortisol levels rise. This is the stress hormone typically associated with weight gain. Those that have a high amount of stress in their life may find that they are skipping meals and not eating enough food throughout the day. This can make you lose weight in the beginning but what happens is your body goes into “starvation mode” and will store more fat because it is worried it won’t be getting enough...Read more

GROUP CLASS WORKOUT Warm Up: 30/24 calorie machine 2 Rounds: 10 single arm kettlebell high pulls 10 single arm KB presses 5 tempo strict pulls/10 ring rows 10 air squats Weightlifting (Welded): Push Press & Split Jerk Power Clean (every 1:15) 5×2 (heavy) Split Jerk (every 1:15) 8×3 (from rack) Split Jerk Press (every 1:15) 5×3 MetCon (Welded Lean): Mini “Murph” For Time: 1 mile run 50 push ups 100 air squats 50 pull ups 1 mile run *35 Minute Time CapRead more