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GROUP CLASS WORKOUT   Warm Up: 3 laps, 1 min plank, 15 goblet squats, 15 V-ups 15 PVC GM, 20 leg swings, 15 burpees   Strength: 9 Rounds Squat Clean + Front Squat + Jerk Lean: Power Clean + 2 Hang Cleans   Metcon:   Welded 14 Min AMRAP 50 DU 25 Wall Balls 20/14 12 Power Cleans 115/85, 135/95, 155/105, 175/120   Advanced 135/95, 155/105, 175/120, 205/140   Welded Lean 14 Min AMRAP 10 Cal Row 10 Thrusters 95/65 10 Cal Bike 10 Plank To Pushup   Mobility of the Day: Super Front Rack Mobilization (pg. Improves:  Front rack position/OH pressing position       OPEN GYM 8am to 9am       COMPETITORS CLASS** 6:30pm to 8pm with coach Jacob **Must have approval from coach Jacob to join classRead more

GROUP CLASS WORKOUT   Warm Up:  Trainer Choice   Strength: Push Press 5×4 Increase in weight Every 1:30     Metcon: Welded & Welded Lean 3 Rounds 500m Row 400m Run 50 DU   25 Min Time Cap Advanced: 4 Rounds   Mobility Of the Day: Suprapatella Smash and Floss (pg. 327) Improves: Knee Pain/Knee Mechanics and Function       OPEN GYM 8am to 9am       SKILLS CLASS hand stand walking shoulder accessory       MOBS AND YOGS Its on!  Mobility and Yoga will be full swing so plan for a 75min class       LADIES NIGHT 6:30 to 7:30pmRead more

By Jacob Wellock There is no secret that everyone goes through a daily stress, whether it is your job, kids, social environment, whatever it may be the majority of people are under some kind of stress. A great way to reduce that stress is to go to the gym. How can you utilize that work you are going to put in the gym to help manage your lifestyle outside of it.   It is no secret that the profession that we work in that we see a lot of people everyday and we see people’s behavior as well. There are many times where people come into the gym stressed out and leave happier and there are those that come into the gym stressed out and leave stressed. So how do we manage that if it is the case?   One way to manage stress is to realize what kind of...Read more

By: Joaquin Rameriez Do you remember what it was like the first day you stepped into the box? For many of us it was unfamiliar territory. We would only come a day or two a week, which usually felt like a chore. We didn’t know how to perform all the movements perfectly or how all the different time intervals worked, but slowly as we started coming more and more, over time, we developed better movement patterns and actually started to enjoy the journey. We became consistent and suddenly once or twice a week changed to everyday crushing the wods. Nutrition is NO different. Most people begin a diet on a whim. They are overwhelmed with excitement and are almost sure that this time they will stick it out and get to the goal they set out for. This excitement soon turns to whining and complaining where now your “Diet” has...Read more

  By: Karen Lilleyman I’ve heard these rebuttals many times to a suggestion that someone should incorporate yoga into their fitness regime. I even said a few of them myself before I started attending classes. These myths, combined with a fear of making a complete idiot of myself in front of men and women who were naturally pretzel-bendy kept me out of the yoga studio – and stuck with appalling posture and a total lack of spinal strength – for far too long. I was pretty fit and healthy but I could barely touch my knees, let alone my toes, and I definitely had the office worker’s stoop (you know the one – rounded shoulders and forward carriage of the head from working at a computer all day). So don’t let them bar your way to the yoga studio: 1 “I’m too Type A for Yoga” It’s Type As who benefit...Read more