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GROUP CLASS WORKOUT Warm Up: 2 Rounds: 200 meter run 10 pushups 30 second squat hold 10 burpees MetCon: Welded & Welded Lean: 1 mile run 40 alternating dumbbell snatches (40#/25#) or 20 alternating dumbbell snatches (75#/50#) 800 meter run 30 alternating dumbbell snatches (40#/25#) or 16 alternating dumbbell snatches (75#/50#) 1 mile run 20 alternating dumbbell snatches (40#/25#) or 10 alternating dumbbell snatches (75#/50#) Cool Down: Trainer ChoiceRead more

By: Leo Fontana A lot of the time we just go through the motions of our life not really knowing why we do the things we do. It can become habitual and the habit can become boring, we tend to overlook the reasons we do these things. In fitness, it can be the same way. We get used to coming to the gym, parking in the same spot, going through the same motions showing up to class and just doing the things you are told to do, without much thought behind it. Then, all of sudden something changes, we start to notice because now it’s not part of our routine anymore, but we still tend to not ask why things are changing, we usually complain, because it is not the norm anymore, it’s just… different. I challenge you to start thinking why we do the things we do. Not just...Read more

GROUP CLASS WORKOUT Warm Up: 20 calorie machine 30 Russian kettlebell swings 15 PVC pass throughs 15 PVC good mornings 15 PVC overhead squats Strength: Snatch (every 1:15) Strength: 8×1 power snatch +  squat snatch Technique: 8×3 power snatch MetCon: Welded: Partner Workout 50 med ball slams (50#/30#) or 30 D-Ball cleans 20 overhead squats (95#/65#) 40 med ball slams or 20 D-Ball cleans 30 overhead squats 30 med ball slams or 10 D-Ball cleans 40 overhead squats Adv: D-Ball cleans (150#/100#), overhead squats (135#/85#) Welded Lean: 18 minute AMRAP 10 dumbbell step ups (30#/15#, 24″/20″) 15 calorie bike 20 air squatsRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 20 banded good mornings 12/9 calorie machine 10 lateral lunges Welded: 2 minute PVC front rack stretch Strength: Front Squat (every 1:15)  Welded: 6×4 @75% Welded Lean: no strength MetCon: Welded: 15 minute EMOM 1. 10-14 calorie bike 2. 8-12 alternating pistols 3. 8-16 push ups Adv.: hand stand push ups Welded Lean: For Time: 5K row *every 2 minutes complete 12 wall balls (20#/14#) 35 minute time capRead 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: 3 Rounds: 15 air squats 5 inchworms Finish with: 1 minute pigeon 1 minute overhead distraction Conditioning: Running 3 x 400 meter run 2 minute rest after each run MetCon: Welded & Welded Lean: “DE Total” 3 minutes max (rep) pull ups adv.: muscle ups = 5 reps 1 minute rest 5 minutes max (rep) burped box jumps (24″/20″) 1 minute rest 7 minutes max (weight) clean or power clean *Score = total reps and max weight Cool Down: 3 minute bike 2 minute couch stretchRead more