Blog

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

GROUP CLASS WORKOUT Warm Up: 90 second PVC front rack stretch 3 Rounds: 5 inchworms 10 air squats Strength: Front Squat (every 1:30) Warm Up: 3 Rounds: (15/15) bottom of a front rack Strength: 6×3 (choose weight) MetCon: Welded: 13 Minute AMRAP 15 toes to bar 10 snatches (75/95/135/155)/(55/65/95/105) 200 meter run scaled: power cleans Welded Lean: For Time: 4K row 5 Rounds 10 single arm overhead lunges (40#/25#) 15 AbMat sit upsRead 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: 2 minute machine 90 second pigeon stretch 3 Rounds: 10 calorie machine 8 wallballs 4 burpee to plate *45 second rest after each round MetCon: Welded & Welded Lean: “Mind Games” Every 3 Minutes Complete: 2 Rounds 8 wallballs (20#/14#) 8 burpee to plate (45# plate) *add 2 reps each round *must wait until the full 3 minutes is complete before starting next round *continue until failure or you quit Example: 1st 3 minutes: 8 WB, 8 burpees 2nd 3 minutes: 10 WB, 10 burpees 3rd 3 minutes 12 WB, 12 burpeesRead more