Blog

GROUP CLASS WORKOUT   Warm Up:  1 min plank 3 rounds 15 PVC PT, 10 situps, 10 pushups 1 min plank   Strength: Clean Complex: Every 1:15 Crossfit: 7 sets of: 2 Power Clean + 1 Split Jerk Lean: 7 sets of: 2 Power Clean + 1 Front Squat   Metcon: Welded 15-10-5 Front Squats @155/105 Box Jumps @30/24 DB Snatches Each arm @60/35   Welded Lean 15-10-5-10-15 Front Squats @95/65 Cal Row DB Snatches Total @40/20   Mobility: Pre – Banded Overhead Distraction (pg. 257) Post – Glute Tack And Floss (pg. 300)       ENDURANCE CLASS WORKOUT Metcon: 800M Run 60 Cals on bike 40 DU 400m Run 60 Cal Row 80 DU   Then – 2 rounds of: 200m Ski 200m Run       SKILLS CLASS Row Technique Rope Climbs   Skills Challenge: 3 rounds of – 500m row Rope Climbs       COMPETITORS...Read more

Mental Aspect of Training By Jacob Wellock   Any sport, any discipline, anything that you want to be good at, you have to have mental fortitude. That mental fortitude can take you anywhere in life if you put your foot down and your mind to it. I am going to talk about fitness and the mental impact it can have on your life and how you need the mental side of training to become a healthier more athletic you. There are many occasions where us trainers see some that do not put in their full effort in their training and wonder why they are not seeing the results they expect. Any time that you put in 70% effort you are going to get 70% results. It is hard to tap into a new gear and push yourself when you have been stuck in one speed for so long. When you...Read more

GROUP CLASS WORKOUT   Warm Up: 2 lap run, 1 min plank 2 Rounds 15 jump squats, 15 PVC PT, 10 burpees   Strength: Find 1RM Power Clean 14 Minutes Lean: 6×3 Power Clean Moderate Weight     Metcon: Welded 75 DU 30 Deadlifts @185/135 30 Pullups 30 Box Jumps 24/20 75 DU 30 Power Cleans @135/95 30 OH Plate Lunges @45/25 30 Bar Facing Burpees 75 DU   Welded Lean 75 DU 30 KB Swings 53/35 50 Wall Balls 20/14 30 Plank To Pushup 75 DU 30 Hollow Rocks 50 OH Plate Lunges @45/25 30 Burpees 75 DU   Mobility:   Pre- Front Rack with band or PVC Post- Glute and pirformis smash with lacross ball       COMPETITORS CLASS WORKOUT CLICK HERERead more

Sustainable Journey By: Jacob Wellock   Hey everyone! Here I am once again writing to you all with this being my second week of the Journey! I just want to say a quick thank you to all of you that have been supporting me and throwing me the good vibes throughout this endeavor, I knew it was going to be a lot of fun but you all are definitely making it better. With all that being said, let’s dive into the new update on how everything is going on!   Like I said, I have been doing this for two weeks and I already feel better and am performing better. Those were the ultimate goals, plus looking better aesthetically. If I were going for this for just the looks, I wouldn’t make it…because as you all know, me and food are pretty good friends and putting restrictions on everything I...Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: Front Squat 3×3 @75% 2×2 @80% 1×2 @ 85% Lean: Front Rack Lunge 6×6 Total Reps Every 1:25   Metcon: Welded 3 Rounds for Time: 20 Box Jumps 24/20 20 Hand Release Pushups 10 Deadlifts 205/140 Advanced 225/155 DL     Welded Lean 3 Rounds for Time: 20/15 Cal Bike 20 Plank To Pushups 10 Deadlifts 205/140 Advanced 225/155 DL     Mobility: Pre – Super Front Rack (pg. 260) Post – Calf Smash       OPEN GYM 8am to 9am       SKILLS CLASS  Handstand Walks/Pushups Shoulder Accessory       MOBS AND YOGS 5;30 to 6:45       LADIES NIGHT Warm up: Tabata jump rope   Skill: Kipping Pull-Up 3 sets of :30 sec max effort   WOD: Dice Game 40 Du 12 Box Jumps 150m Row 15 KB Swings 8 Burpees 15 Medball Slams...Read more