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Having trouble getting a double under? Can’t seem to hit a new PR on your power clean or snatch?  Let us help by booking a technique session with one of your favorite coaches! What is a technique session?  They are 30 to 60 minute training sessions with a coach to help work on techniques that can range from barbell work to mobility restrictions and everything in between! So what are you waiting for?!  To set up your technique session talk to one of your coaches or just head to the front desk! Book a technique session before the end of this month and receive $5 off a 30 or 60 minute session! Read more

GROUP CLASS WORKOUT Warm Up: 1 minute banded overhead distraction 4 Rounds: 5 scap pull ups (2 second pause at the top) 10 PVC overhead squat 10 calorie sprint Extended Warm Up: 8 overhead squats 8 chest to bar MetCon: Welded: 2 Rounds 10 overhead squats (95#/65#) 10 chest to bar pull ups 2 Rounds 12 overhead squats 12 chest to bar pull ups 2 Rounds 14 overhead squats 14 chest to bar pull ups 2 Rounds 16 overhead squats 16 chest to bar pull ups scaled: front squats, pull ups/ring rows *15 minute time cap Welded Lean: 6 Rounds 10 calorie bike 10 dumbbell power cleans (40#/25#) 10 dumbbell front squats *18 minute time capRead more

By: Jacob Wellock Hey you guys, I thought that I would share with you all my favorite stretches of all time and why it is my favorite stretch. The “Seated Straddle” or “Pancake” stretch or Russian torture stretch when your gymnastics coach lays on you when you are a kid until you feel like your limbs are going to snap off stretch (I was that kid). This stretch is like Frodo’s ring in Lord of the Rings to the health and fitness world (IMHO), one stretch to rule them all. To the point. This stretch will benefit the following: Hips Hamstrings Lower Back Adductors Do you want functioning limbs? Of course, you do. Here’s what happens if these areas get all jacked up. The Hips: The ball and socket is supposed to move in big ranges of motion and if it can’t, you won’t be able to sit/stand correctly, open...Read more

GROUP CLASS WORKOUT Warm Up: Welded 3 Rounds: 20 banded face pulls 8 light deadlifts 4 front squats Finish with: 1 minute prayer stretch Welded Lean: 2 Rounds: 200 meter run 10 air squats 10 push ups Finish with: 1 minute calf stretch Strength: Clean and Jerk (14 minutes) Strength: find 1 rep max Technique: 8×2 @moderate weight Welded Lean: no strength MetCon: Welded: For Time: 100 double unders 20 deadlifts (185#/125#) 75 double unders 15 clean and jerks (135#/95#) 50 double unders 10 snatches (135#/95#) Welded Lean: For Time: 800 meter run 80 kettlebell swings (35#/26#) 800 meter run 80 push ups 800 meter run 80 air squats 800 meter run *40 minute time capRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded good mornings 10 air squats with band 10 PVC pass throughs Strength: Back Squats (every 90 seconds) Strength: 5×3 @80%, 1×10 @70% MetCon: Welded & Welded Lean: 16 minute AMRAP 25/20 calorie bike/row (alternating) 10 shoulder to overhead (95#/65#) *Add 5 reps to shoulder to overhead after each round adv.: (135#/95#) Example: 25/20 calorie bike, 10 shoulder to overhead 25/20 calorie row, 15 shoulder to overhead 25/20 calorie bike, 20 shoulder to overhead Extended Warm Up: 2 Rounds: 10 calorie machine 4 shoulder to overhead Cool Down: 2 minute seated straddle stretch 1 minute banded overhead distractionRead more