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GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 Push Ups (3 second pause at top) 10 Ring Rows 5 Goblet Squats (5 second pause in bottom of each rep) Strength: Strict Press (every 1:30) Build/Welded/Warrior: 5×6 (choose weight) MetCon: Build: 14 Minute EMOM 1. 8 Front Squats (75#/55#) 2. 16 Ring Rows Welded: 14 Minute EMOM 1. 4 Front Squats (155#/105#) 2. 8 Pull Ups Warrior: 14 Minute EMOM 1. 5 Front Squats (205#/135#) 2. 10 C2BRead more

By: Sabrina Blajos For those of you who don’t know, I am a Fall Lover and a born Basic. Pumpkin everything is Life this time of year for me. However, as I get more and more into nutrition, more into creating habits, developing goals, and practicing self-discipline. I find that its hard to keep some of the more “Fad” habits apart of my daily lifestyle. So like anything you have to find what is worth it and what is not. So below I listed some of my favorite Fall Treats and the substitutes I like to use from trusted resources and friends. Some of them you can use daily others, on special occasions. If you try these our let me know what you think, or if you have any good ones that I must try! Always looking to try new coffee hacks! =] Drinks by WAG: Pumpkin Spice (Grande 16oz)...Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 3 Rounds 14 T2B 28 Cal. Bike 9 Squat Snatches (75#/55#) Round 2: 7 @95#/65# Round 3: 5 @115#/75# 17 Minute Time Cap Welded: 3 Rounds 14 T2B 28 Cal. Row 9 Squat Snatches (115#/75#) Round 2: 7 @135#/95# Round 3: 5 @155#/105# 17 Minute Time Cap Warrior: 3 Rounds 14 T2B 28 Cal. Row 9 Squat Snatches (165#/115#) Round 2: 7 @185#/125# Round 3: 5 @205#/135# 17 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 50-40-30-20-10 Wall Balls (14#/10#) AbMat Sit Ups 400 Meter Run 38 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 Heavy Russian KB Swings 5 Single Leg RDL (each side) 15 Air Squats Strength: Power Clean + Push Jerk (every 1:30) Build: 4×4 Welded/Warrior: 4×2 MetCon: Build: For Time: 50 DL (135#/95#) 40 Wall Balls 30 Cal. Row 20 Lateral Burpees 10 Power Cleans (135#/95#) 13 Minute Time Cap Welded: For Time: 50 DL (185#/125#) 40 Wall Balls 30 Cal. Bike 20 Lateral Burpees 10 Power Cleans (185#/125#) 13 Minute Time Cap Warrior: For Time: 50 DL (225#/155#) 40 Wall Balls 30 Cal. Bike 20 Lateral Burpees 10 Power Cleans (225#/155#) 13 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up 3 Rounds 10 Weighted Cossack Squats 10 PVC Front Squats Finish with 20 Light DB Thrusters Strength: Back Squat (every 2:00) Build/Welded/Warrior: 5×4 (choose weight) MetCon: Build: 4 Rounds 15 Pull Ups 15 Thrusters (75#/55#) 11 Minute Time Cap Welded: 4 Rounds 10 C2B Pull Ups 15 Thrusters (95#/65#) 11 Minute Time Cap Warrior: 4 Rounds 5 Ring Muscle Ups 15 Thrusters (95#/65#) 11 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up 3 Rounds 10 Weighted Cossack Squats 10 PVC Front Squats Finish with 20 Light DB Thrusters Lean MetCon: 4×7 Minute AMRAP AMRAP 1 and 2: 10 Dual DB Snatch 10 Burpees 200 Meter Run AMRAP 3 and 4: 20 Lunges (Total) 15 Oblique V-Ups (each side) 10 Front Squats (95#/65#) *2 minute rest between AMRAPs.Read more