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GROUP CLASS WORKOUT Warm Up: 2 minute machine 20 leg swings 10 groiners 15 PVC pass throughs MetCon: Welded & Welded Lean: 4 Rounds 2 minute row 2 minute air squats 2 minute bike 2 minute burpees 2 minute rest Shoot for: row: 500 meters/425 meters air Squats: 40 reps bike: 30/20 calories burpees: 15 repsRead more

GROUP CLASS WORKOUT Warm Up: 1 minute overhead banded distraction 3 Rounds: 10 calorie machine 20 band pulls 15 med ball slams Finish: 15 PVC pass throughs 20 arm circles Strength: Bench Press (every 2:00) 6×5 choose weight MetCon: Welded & Welded Lean: 14 minute AMRAP 20/15 calorie machine 10 single arm Russian kettle bell swings (35#/26#) 10 single arm front rack lunges (35#/26#) *10 reps each armRead more

By: Savina Brown You know that one we don’t want to show to anyone else because we are afraid of what they will think. That one that causes us to build walls to protect ourselves and put up a front that everything is good and dandy. You know… V U L N E R A B I L I T Y The dictionary defines it as “the quality or state of being exposed to the possibility of being attacked or harmed, either physically or emotionally.” Which is no surprise as to why we don’t want to share it with others. Who wants to be hurt? I doubt any of you said, “I do!” But let’s look at this from another viewpoint. Beautiful things can come from this “exposure” or from letting our guard down. For instance, think about the last time you PR’d, you bared letting your ego down, you...Read more

GROUP CLASS WORKOUT Warm Up: 40 med ball cleans 10 wide stance inchworms 1 minute plank 10 groiners Finish with: 20 scorpions 15 PVC pass throughs Strength: Deadlift (every 1:30) Welded: 5×4 choose weight Welded Lean: no strength MetCon: Welded: 5 Rounds 5 deadlifts (95#/65#) 5 hang power clean (95#/65#) 5 shoulder to overhead (95#/65#) 10 toes to bar 15/12 calorie bike adv.: fat bar *18 minute time cap Welded Lean: 35 minute AMRAP 500 meter row/ski 8 deadlifts (135#/95#) 12 lateral burpees 16 AbMat sit ups *Every 100 meters is 1 repRead more

GROUP CLASS WORKOUT Warm Up: 2 minute machine 60 second pigeon stretch 15 goblet squats 10 single arm kettle bell  front rack lunges 20 hollow rocks Finish with: 20 leg swings 15 PVC pass throughs 15 PVC good mornings Strength: Back Squat (every 1:20) Strength: 6×3 @80% Technique: 6×5 @a moderate weight MetCon: Welded: 12-9-6-3 snatches (135#/95#) 36-27-18-9 wall balls (20#/14#) scaled: power snatches 95#/65# OR power cleans 135#/95# *16 minute time cap Welded Lean: 30-20-15-10 air squats push ups calorie bike *16 minute time capRead more