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GROUP CLASS WORKOUT Warm Up: 30/24 calorie machine 30 second push up plank 10 inchworms 60 second pigeon stretch Weightlifting (Welded): Snatch Snatch 5×3 (moderate) drop and reset 3×2 (heavy) drop and reset Snatch Balance 5×2 (choose weight) Snatch Push Press 4×4 (choose weight) MetCon (Welded Lean): 40 minute AMRAP 400 meter run 30 AbMat sit ups 20 air squats or 20 jump switch lunges 10 toes to barRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 20 banded good mornings 10 air squats 2 Rounds: 15 Russian kettlebell swings (heavy) 10 goblet squats Strength: Back Squats (every 1:30) Strength: 5×5 (across) MetCon: Welded: 4 Rounds 10 snatches (95#/65#) 20/15 calorie row scaled: power cleans *15 minute time cap Welded Lean: 8 Rounds 10 calorie bike 10 single arm kettle bell clean and jerk (35#/26#) 10 push ups *20 minute time capRead more

You’re not going to want to miss class today as it is a “retest” 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: 3 Rounds: 20 band pulls 5 inch worms 3 burpee box jumps 3 Rounds: 5 scap pull ups 3 strict pull ups/6 ring rows Clean Warm Up: 3×3 @ light weight 2×2 @ moderate weight 1×1 @ 1st attempt weight MetCon: Welded & Welded Lean: “DE Total” 3 minute Max Reps pull ups 1 minute rest 5 minute Max Reps burpee box jumps (24″/20″) 1 minute rest 7 minutes to Find Max clean scaled: ring rows adv.: muscle ups (1 muscle up = 5 reps) *score = pull up reps + burpee box jump reps + clean weightRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 200 meter jog 14 walking lunges 5 pull ups/10 ring rows 10 PVC overhead squats Finish with: 15 PVC pass throughs 15 PVC good mornings 20 scorpions MetCon: Welded: Buy In: 40/30 calorie bike 3 Rounds 15 overhead squats (95#/65#) 15 pull ups Cash Out: 40/30 calorie bike adv.: 135#/95# and chest to bar pull ups Welded Lean: 10 Rounds 10 push press (75#/55#) 15 double undersRead more

By: Derek Wellock I read Ben Bergeron’s book “Chasing Excellence” a couple weeks ago. This is a book I recommend for everyone to read. I have already bought 20 copies for my team to read at the gym.  The premise of the book is to not settle for anything other than your best. This goes for anything you do. Truly chase excellence and give everything you do your best effort. This got me thinking about a lot of things in my life. Being a Christian, being a husband, being a father, and my work. You need to figure out what really matters in your life and focus on being the best at it. Truly giving it everything you have and constantly chasing excellence. In the gym, you are going to see our Core Values: Faith, Integrity, Humility, Perseverance and Excellence. These are not just meant for the owners and coaches...Read more