Blog

By: Jacob Wellock Every day when you come into the gym, your goal should be to leave fitter than when you came in. This can be difficult to do sometimes because some days you are going to work harder than you will on others and in turn you will have a better result because you put in more work. It’s a simple equation, you get out what you put in and what you put in over time will add up. Ask yourself, “Am I putting in 100% everyday?” I can answer that for you, you’re not. You know why? Because it is impossible, no one can give 100% everyday 7 days a week. It isn’t sustainable and it’s not realistic, but how close can you get to that number? Let’s find out. Like I was saying, the best results are when you put in the hardest work, but like any...Read more

GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: (every 1:15) Strength: clean and jerk 12×1 (rising) Technique: power clean 12×3 (moderate weight) MetCon: Welded: 3 Rounds 10 clean and jerks (115#/75#, 135#/95#, 165#/115#) 40 wall balls (20#/14#) *14 minute time cap Welded Lean: 100/80 calorie ski 100 sit ups 100/80 calorie row 100 push ups 100/80 calorie bike 100 ring rows 1 mile run adv.: pull ups *40 minute time capRead more

GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: Back Squat (every 1:15) Strength: 7×2 @80% Technique: 7×4 @moderate weight MetCon: Welded: 13 minute AMRAP 12 toes to bar 11 bar facing burpees 10 power snatches (95#/65#) scaled: toes to ring/knee raises, power cleans Welded Lean: 20 minute AMRAP 20 calorie machine 15 goblet squats (35#/26#) 10 burpeesRead more

These two are gym regulars who consistently come in and work hard! Keep up the amazing work Melanie and JP! “My Member Monday goes out to these two awesome people!!! Melanie and JP. They work so hard and affect everyone in class in a positive way. Melanie, with her curse words and constantly hard working sweat and JP by smiling at everyone and making the whole class wait for him to start class haha. Love these guys and we are so lucky to have them being part of our community!” – Coach LeoRead more

GROUP CLASS WORKOUT Warm Up: Trainer Choice Skill Work: 5 minutes max handstand push ups (singles or sets of 3-6) 5 minutes kipping/butterfly pullups (3-5 sets of 4-8 reps), adv.: bar muscle ups technique work: banded strict pull ups (5×10-15) MetCon: Welded: 12 minute AMRAP 8 deadlifts (185#/125#) 50 double unders 8 bar facing burpees scaled: 50 single unders adv.: don’t go heavier, go faster!! Welded Lean: 20 Minute AMRAP 500 meter row 10 deadlift (155#/105#) 10 burpeesRead more