Blog

By: Morgan Walding I saw something the other day that really stuck with me and I thought I should share. If you FAIL, never give up, because F.A.I.L. means “First Attempt in Learning” END is not the end, in fact, E.N.D. means “Effort Never Dies” If you get NO as an answer, remember N.O. means “Next Opportunity” I think it is very important as 2017 begins that we view things in a positive way. Sometimes if we just change our frame of mind we will start to realize how much happier we can be. 2017 might throw us some unexpected curves but we have to trust that everything that comes our way is for a reason. It is putting us in the direction that we may need to be going, but didn’t realize because we were looking at it in the wrong frame of mind. It’s all about perspective. “Change...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 PVC pass throughs 10 PVC overhead squats 10 PVC good mornings Snatch PVC Progression 2 Rounds: 4 hang power snatch 4 snatch press 4 snatch balance Strength: 14 minutes Snatch: 8×2, drop and reset Power Snatch: 8×3, drop and reset Welded Lean: no strength MetCon: Welded: 12-11-10-1-9-8-7-6-5-4-3-2-1 toes to bar box jumps (24″/20″) Scaled: toes to ring, knee raises Adv.: no step ups *14 minute time cap Welded Lean: 15 Rounds 20/15 calorie machine 10 single arm kettlebell push press (each arm, 35#/26#) *40 minute time cap   SKILLS (Midtown 4:30PM) Hamstrings & GlutesRead more

⚠️ ATTENTION MEMBERS ⚠️ Due to current weather conditions we will be cancelling the following classes: MIDTOWN: 5AM, 6AM & 7AM SOUTH: 5:30AM, 6:30AM & 7:30AM Gym Rat Foods meals will be delivered at 9AM. GROUP CLASS WORKOUT Warm Up: Pigeon Stretch (90 seconds each side) 40 banded good mornings 3 Rounds: 10 leg swings (each direction) 10 lunges 10 air squats Strength: Back Squat (every 1:40) Strength: 4×4 @80% Volume: 4×8 (choose weight) MetCon: Welded: 11 minute AMRAP 15 bar facing burpees 10 power cleans (135#/95#) 10 front Squats (135#/95#) 15 bar facing burpees 8 power cleans (155#/105#) 8 front squats (155#/105#) 15 bar facing burpees 6 power cleans (185#/125#) 6 front squats (185#/125#) 15 bar facing burpees 4 power cleans (205#/135#) 4 front squats (205#/135#) scaled: 95#/65#, 115#/75#, 135#/95#, 155#/105# *Score is time, add :01 for every uncompleted rep Welded Lean: 11 minute AMRAP 10 push ups 14...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 kettlebell swings 15 hollow rocks 10 pushups 6 lunges (each leg) Finish with: 20 leg swings 20 scorpions 15 PVC pass throughs 15 PVC good mornings Accessory Work: 13 minute AMRAP 4×8 Bulgarian split squats, each leg 100 banded good mornings 4×8 strict pullups/12 ring rows MetCon: Welded: Partner WOD 100 wall balls 180 double unders 100 KB swings (53#/35#) 60 power cleans (135#/95#) 100 wall balls (20#/14#) Adv: 20 muscle ups/bar muscle ups *24 minute time cap Welded Lean: 6 Rounds 15 calorie machine 20 air squats 10 burpees *24 minute time capRead more

By: Sharae Townsend Now that the holidays are behind us it’s time to follow through with those New Year’s resolutions. Some of us have fitness goals, some want to be more mindful (without having a full mind), some have nutritional goals, and some want to save money or pay off debt. All of these are fabulous resolutions. What is your resolution for 2017? Personally, my New Year’s resolution is to have a stable routine. Routines help me stay on track and it can even include all of the above resolutions. Once I have a routine it is hard to shy away from it. The hard part is establishing it, research says it takes 21 days to make something a habit. One specific part of my routine that I really want to start dedicating myself to my training. Every morning we all wake up and get out of bed to move...Read more