GROUP CLASS WORKOUT Warm Up: 2 Rounds 25 banded face pulls (rig) 10 push ups (slow descent) Finish with: 20 scorpions Extended Warm Up: 3 Rounds 4 sumo deadlift high pull 4 lateral burpees 10 calorie row MetCon: Welded & Welded Lean: 17 Minute AMRAP 10 sumo deadlift high pull (95#/65#) 10 lateral burpees 200 meter run *200 meter = 5 reps Cool Down: 400 meter walk 20 air squats (slow) 20 dumbbell strict press (slow) 3 minute lower back smash (foam roller/lacrosse ball)Read more

By: Joel Cochran We talk a lot about myofascial release (also known as foam rolling) but what exactly is this fascia that we speak of?  Well taking it straight from Wikipedia itself, “Fascia is a thin, tough, elastic type of connective tissue that wraps most structures within the human body, including muscle.” The key word that I want you to focus on is “muscle.”  Your fascia wraps around your muscle to keep it supported and protected which is a good thing! The bad thing is that the “fascia is a thin, TOUGH, elastic type of connective tissue” that doesn’t like to move around too much. So what happens when your muscles start becoming one with a tough piece of tissue like fascia?  You get pain, muscle tension and diminished blood flow (these are all bad things people).  But in comes myofascial release! Myofascial release is a way to release your...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 5 scapular pull ups 10 air squats 30 double unders/singles Extended Warm Up: 3 Rounds: 5 pull ups 5 wall balls 10 double unders/singles MetCon: Welded: 3 Rounds 18 pull ups 36 wall balls (20#/14#) 72 double unders *16 minute time cap Cool Down: 2 minute banded overhead distraction Welded Lean: 10 minute max calorie bike 1 minute rest 10 minute max calorie row 1 minute rest 10 minute max calorie skiRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 20 walking lunges 10 kettlebell press (slow descent) 3 Rounds: 10 PVC overhead squats 10 PVC pass throughs Strength: Snatch (25 minutes) Warm Up: barbell progression Welded & Welded Lean: snatch work MetCon: Warm Up: 2 Rounds 10 calorie sprint bike 1 minute rest Welded & Welded Lean: For Time: 800 meter runRead more

By: Derek Wellock Today the race for first is real. We judge people and define success by how much money you have or how accomplished you are in your career. With this as the definition our society places on us being successful we seem to lose track of our most valuable asset, which is time. We only have so much time. We don’t know when it will run out on us, but if we live a healthy life we can make it as far as 90 years. People run out of time often when they least expect it. I heard a story this morning of a father losing his daughter who was hit by a drunk driver at the age of 21 years old. She ran out of time and he ran out of time with her. This isn’t the norm but it does happen and it can happen to anyone at...Read more