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GROUP CLASS WORKOUT Warm Up: 2 minutes on a machine 15 PVC pass throughs 15 PVC good mornings 2 minute PVC front rack stretch PVC push press progression Strength: Push Press (every 1:20) Welded: 5×4 (choose weight) Welded Lean: no strength MetCon: Welded: 2 Rounds 800 meter run 30 kettlebell swings (53#/35#) Extended Warm Up: 2 Rounds: 200 meter run 10 kettlebell swings Welded Lean: 4 Rounds 800 meter run 20 kettlebell swings (53#/35#) 20 calorie bike Cool Down: 20 scorpions 2 minute hip distractionRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 30 banded good mornings 10 scap pull ups Strength: Deadlift (14 minutes) Strength: find 1 rep max Technique: 5×4 moderate weight MetCon: Welded & Welded Lean: 13 minute AMRAP 9 power snatches (95#/65#) 9 overhead squats 9 lateral burpees scaled: power clean and front squats Extended Warm Up: 2 Rounds: 4 power snatch 4 overhead squats 4 lateral burpees Cool Down: 2 minute couch stretch 2 minute squat holdRead more

This week’s Featured Athlete was chosen by Jacob. Amy has been with us for quite some time and continues to make gains! Keep up the awesome work! “My Member Monday goes out to Amy Hoover because she is all around pretty damn awesome and extremely supportive of us. As an example of her character, she was at our event Battle Grounds a few days ago there to watch, saw that we needed some help, and helped out the rest of the weekend. It was extremely hot, but with no complaints was there killing it! Lots of things could be said about Amy, but you’ll have to meet her to figure the rest of all that out. Keep being awesome Amy!” – Coach JacobRead more

GROUP CLASS WORKOUT Warm Up: 2 minute machine 2 Rounds: 15 banded good mornings 8 scap pull ups 8 push ups Extended Warm Up: work up to deadlift weight 10 @light weight 5 @50% 4 @65% 2 @70% 2 @75% MetCon: Welded & Welded Lean: 6 Rounds 4 deadlifts @75-80% 10 bar facing burpees 20/15 calorie row *Rest two minutes after each round Cool Down: 5 minute machine 20 scorpions 3 minute low back/glute smashRead more

GROUP CLASS WORKOUT Warm Up: 400 meter jog 3 Rounds: 5 burpees 10 air squats Finish with: 2 minute banded hip distraction MetCon: Welded: 3 Rounds 75 double unders 40 wall balls (20#/14#) scaled: 100 singles Extended Warm Up: 3 Rounds: 10 wall balls 20 double unders Welded Lean: Choose one: 300/250 calorie bike or 5K row or 5K ski Cool Down: 2 minute couch stretch  Read more