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By: Trent Soares Recently in August I had the amazing opportunity to visit New York City. It was quite an experience, especially for a boy from a little island on the Pacific Ocean. The culture shock was incredible seeing the mass amounts of people heading in one direction, filled with different ethnicities and languages. The food was amazing from bagels, to pizza, to dumplings, New York City has no shortage of bucket list-worthy eats. Although quite possibly the most powerful memory I have is visiting the 9-11 memorial. The September 11 Memorial “is a tribute of remembrance and honor to the nearly 3,000 people killed in the terror attacks of September 11, 2001 at the World Trade Center site. The Memorial’s twin reflecting pools are each nearly an acre in size and feature the largest manmade waterfalls in North America. (1)” Pictures don’t do this justice, it’s an absolute wonder to look at,...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 15 goblet squats 15 kettlebell swings Welded: 2 Rounds: 5 power cleans 5 push press 5 push jerks Welded Lean: 2 Rounds: 10 calorie bike 10 V-ups 5 dumbbell clean & jerks Strength: Power Clean & Push Jerk (every 1:20) Strength: 6×2 (heavy, rising, drop and reset) MetCon: Welded: 18 minute EMOM 1. 6 thrusters (95#/65#) 2. 9 pull ups Welded Lean: 30 Minute AMRAP 30 calorie bike 20 V-Ups 10 dumbbell clean and jerks (50#/35#) Cool Down: 2 minute coach stretchRead more

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 10 single arm high pulls 10 single arm kettlebell presses 2 Rounds: 5 barbell thrusters 5 power cleans 5 push jerks 5 box jumps MetCon: Welded & Welded Lean: 9/11 Memorial WOD 2001 meter row or 91 calorie bike 11 box jumps (30″/24″) 11 thrusters (125#/85#) 11 burpee chest to bar pull up 11 power cleans (170#/120#) 11 handstand push ups (scaled: box handstand push ups) 11 kettlebell swings (70#/53#) 11 toes to bar 11 deadlifts (170#/120#) 11 push jerks (110#/75#) 2001 meter row or 91 calorie bike * The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125# thrusters represent the deaths that occurred at the Pentagon; the 175# power clean stands for American Airlines Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 10 heavy kettlebell deadlifts 15/12 calorie machine 10 PVC pass throughs 20 band pulls Strength: Deadlift (every 2 minutes) Strength: 4×6 @65-75% of 1 rep max MetCon: Welded & Welded Lean: 20 minute EMOM odd: 8 shoulder to overhead (95#/65#) even: 10/7 calorie machine adv.: 135#/95#, 12/9 calorie machineRead more

By: Arthur Anderson Mother Nature has an interesting way of linking us all together.  No, I’m not talking about you and me, I’m talking about man, animals, plants, insects and bacteria. Humans rely on bacteria in so many different ways.  We’ve talked about the gut biome, but did you know that bacteria are responsible for the production of Vitamin B12.  And only bacteria have the enzymes needed to produce Vitamin B12. Okay, “So what” you say.  Vitamin B12 is a key vitamin needed for brain and nervous system development in infants and unborn children.  Lack of Vitamin B12 can lead to learning orders in young children.  Vitamin B12 is involved in the metabolism in every cell in the human body.  Deficiency symptoms can include fatigue, poor memory and autoimmune issues.  B12 is absorbed through the stomach and small intestine so adults who have intestinal disorders and adults over 60 have...Read more