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Click here to see Coach Jacob’s programming walk through for the week where he goes over each workout and how to attack it for optimal efficiency! GROUP CLASS WORKOUT Warm Up: 3 rounds: 10 calorie machine 20 band pulls 10 pushups 10 single arm kettle bell lunges (each side) Finish with: 1 minute banded overhead distraction 15 PVC pass throughs 15 PVC good mornings Skill Work: 15 minutes Handstand Pushups/Handstand Walks/Tripod Headstands MetCon: Welded: 3 Rounds 15/11 calorie bike 11 thrusters (95#/65#) 7 lateral burpees Welded Lean: 3 Rounds 10 calorie row 10 dumbbell thrusters (35#/25#) 10 jump switch lunges Cash Out: 40 burpees Mobility of the Day: Yoga or ROMWODRead more

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: Superset (5 Rounds) max reps seated barbell press (no more than 30), alternate between front and back 15 kettlebell high pulls MetCon: Welded AND Welded Lean: 20 minute EMOM odd minutes: 10 burpees even minutes: 15 AbMat sit ups Adv: 12 burpees & 20 AbMat sit ups Mobility: 10 minutes – pick a weakness, attack it. Get better and give your body the attention it deserves.  Read more

Warm Up: 3 Rounds: 40 seconds work/20 seconds rest on a machine at 80% effort Then: 2 Rounds: 20 Russian KB swings, 25 band pull aparts, 30 toe touches Finish with: 20 scorpions, 20 leg swings, 15 PVC pass throughs, 15 PVC good mornings Strength: Sumo Deadlift (every 1:20)  Welded: 5×6 @ 65-75% Welded Lean: No strength MetCon: Welded: 10 minute AMRAP 9 pull ups 9 overhead squats (115#/75#) Adv.: 3 bar muscle ups Scaled: front squats Welded Lean: 40 minute AMRAP 40 calorie machine (alternate each round) 30 push ups 20 kettlebell swings (53#/35#) 10 pull ups/ring rows Mobility of the Day: Glute Smash (pg. 300) Improves: Lower back and hip pain, “knee out” position.   SKILLS CLASS (Midtown @ 4:30PM) power lifting fun   LADIES NIGHT (Midtown @ 6:30PM) Warm Up: Team air squats, lunges and sit ups 20 PVC pass throughs, 20 PVC good mornings Skill of the Month: Muscle Ups 10 minute EMOM...Read more

By: Trent Soares It’s Christmas time and the season for giving. Especially if you are trying to “snatch” the attention of that fox in class, or maybe just trying to make amends with that coach that you’re always a “jerk” to. Get it? Here are the top ten gifts to buy a Weldedter: Any Double Edge Apparel It’s scientifically proven that you can lift more weight wearing anything that has the DE logo on it. Smartphone Mount There to catch all those PR moments. Remember, it doesn’t count unless you post it on social media. Speed Rope Now there are no excuses! Recovery Kit For the achy athlete that is always walking funny. Blender Bottle Good old fashion shaker always goes a long way. You can never have enough especially for those few cases that you created a science experiment in the kitchen sink. WOD Dice What’s the WOD? Toy Barbell Let’s...Read more

Group Class Workout   STRENGTH 50 H.A.P. Lawn Mowers Each Side 30 Strict Wide Grip Pull Ups 30 Heavy DB Burpees   WARM UP 6 Min AMRAP 15 Medball slams, 40 sec plank, 7 inchworms   METCON Dynamic: Partner Workout 75 KB Swings 75 K2E/V-ups 60 Burpees 40 Goblet Squats THEN: 1500m 30 Min Time Cap Foundational: Partner Workout 30 Clean and Jerks 135/95 75 T2B 75 Lateral Burpees 30 Front Squats 135/95 THEN: 2000m 30 Min Time Cap   MOBILITY Pre – Anterior Compartment Smash (pg. 264) Post – Banded Lateral Opener (pg. 273)  Read more