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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

GROUP CLASS WORKOUT Warm Up: 3 minute machine 90 second pigeon stretch 1 minute banded ankle distraction Strength: Back Squat (every 1:20) Strength: 5×3 @75-80% Technique: 5×5 moderate weight Welded Lean: no strength Warm Up: 1×10 back squats (empty barbell) 1×3 @40% 1x 3 @50% 1x 3 @60% 1×1 starting weight MetCon: Welded: 30 overhead squats (95#/65#) 20 box jumps (30#/24#) 30 toes to bar scaled: front squats, 45 knee raises Welded Lean: 10 Rounds 15 calorie row 15 AbMat sit ups 5 deadlifts (185#/125#) 15 calorie bike *35 minute time capRead more

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: 30/24 calorie machine 20 tempo squats 30 air squats 20 Supermans 2 minute PVC front rack stretch Extended Warm Up: 3 Rounds (80% effort) 2 clean & jerks 3 burpees MetCon: Welded: Retest: “Grace” 30 clean & jerks (135#/95#) Welded Lean: Retest: Lean 25 dumbbell thrusters (30#/20#) 25 burpees 25 dumbbell thrusters Cool Down: 5 minute machine 2 Rounds 2 minute squat hold 15 PVC good morningsRead more