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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

By: Morgan Walding “To be beautiful means to be yourself. You don’t need to be accepted by others. You need to accept yourself.” The most important decision of your life, the one that will affect every other decision you make, is the commitment to love and accepting yourself. It directly affects the quality of your relationships, your work, your free time, your faith, and your future. Why, then, is this so difficult to do? We have to change our self-perception. Feeling worthy requires you to see yourself with fresh eyes of self-awareness and love. Acceptance and love must come from within. You don’t have to be different to be worthy. Your worth is in your true nature, the way you spread love and treat others. You are a beautiful light. You are love. We can bury our magnificence, but it’s impossible to destroy. Loving ourselves isn’t a one time event. It’s...Read more