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GROUP CLASS WORKOUT Warm Up: 5 Rounds (double unders) 30 seconds work/30 seconds rest Finish with: 10 groiners 20 leg swings 20 scorpions Trainer Barbell Warm Up Strength: Power Clean (every 1:20) Welded: 8×3 choose weight Welded Lean: no strength MetCon: Welded: 7 Rounds 20 wall balls (20#/14#) 50 double unders scaled: 75 singles Welded Lean: 20 Rounds 6 burpees 8 walking lunges 12 AbMat sit ups Adv.: dumbbell front rack lunges (40#/30#) *35 minutes time cap
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GROUP CLASS WORKOUT Warm Up: Trainer Choice Finish with: 60 second pigeon stretch 20 scorpions 20 leg swings Strength: Back Squat (every 1:00) Strength: 7×2  @80% Technique: 7×4 @ moderate weight MetCon: Welded: 5 Rounds 8 deadlifts (155#/105#) 6 Hang Cleans (155#/105#) 4 Front Squats (155#/105#) Adv.: add 2 muscle ups/bar muscle ups at the end of each round Scaled: 115#/75# Welded Lean: 20 Minute AMRAP 20 calorie machine 10 single arm kettle bell swings (each) 35#/26# 10 goblet squats (35#/26#)
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Don’t forget to come and show your support this weekend by doing 17.5 with us on Saturday, March 25th at the South location and donating to a very important cause. The action starts at 10AM with a heat of all your DE coaches. GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded: 17.5 10 Rounds 9 thrusters (95#/65#) 35 double unders Scaled: 65#/45#, singles Welded Lean: Partner WOD 1K row 50 hang kettle bell snatches (35#/26#) 100 calorie bike 50 hang kettle bell snatches 1K ski 50 hang kettle bell snatches 100 AbMat situps 100 air squats 100 push ups Scaled: dumbbell snatches *Solo: cut reps in half
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By: Kris Thompson If you’re prone to lower back pain but all the foam rolling and stretching isn’t really helping, the culprit could be tight psoas (pronounced SO-as) muscles. Everyone can benefit from stretching out this muscle even if your back isn’t currently hurting, this could help prevent such pain and help you continue making gains in the gym. What’s a psoas? The psoas is a thick muscle that attaches from your lumbar spine (low back) to your femur (see picture below) and is a big player in the hip flexor muscle group. It’s the primary connection between your legs and torso, affecting your posture as well as stabilizing your spine. Because the psoas muscles play such a big part in hip flexion, weak psoas require the surrounding muscles to compensate and potentially become overused and that’s when pain can occur. Spending a lot of time in a position where this...
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GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: Push Press (every 1:15) Welded: 6×3 (choose weight) Welded Lean: no strength MetCon: Welded: 11 Minute AMRAP 3,6,9,12… Cal Bike Wall-Balls 20/14 Pull Ups Welded Lean: 15 Rounds 5 burpees 10 calorie row 20 double unders/20 singles Adv.: 20 Rounds, 40 double unders
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