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Sign ups are starting to roll in for the online Welded competition Hell of The West and we are over half way there in getting 20 athletes signed up to receive free FitMark gym bags!  If you haven’t yet heard of Hell of The West, it is a online competition similar to the Welded Open in which there will be a workout once a week for 4 weeks.  At the end of the 4 weeks if your scores are good enough you will qualify for the live competition that is being held at the GSR in October. There will be two different divisions, a open division for the veteran Welded athlete and a novice division for the Welded athlete who is new or just not quite ready to wrestle with the fire breathers.  If you are planning on signing up for the competition you can visit www.humanperformanceproject.com/register or email [email protected] with...Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 12 Singles Rack Thruster (EMOM)   Metcon: Dynamic 14 Minute AMRAP 30 Cals Alt. Machine 30 TTB 30 Wall Balls 30 Cals Machine 30 Cleans @115/75 (Dynamic starts with Rower)   Foundational 14 Minute AMRAP 20 Cals Alt. Machine 20 V-ups 20 Wallball thruster 20 Cals Machine 20 KB Swings (Dynamic starts with Rower)   Mobility: Pre – Banded OH Distraction Super friend Quad Smash     SKILL’S CLASS Rope Climbs KB Snatches Burpee Efficiency  Read more

GROUP CLASS WORKOUT   Warm Up: 10 PVC Good mornings, 20 walking lunges, 10 PVC Goodmornings, 20 V-ups   Strength: Sumo Deadlift (12 Singles EMOM)   Metcon: Dynamic 7 Min AMRAP 15 Wall Balls 10 Pullups 2 Minute Rest FOR TIME: 5 Thrusters 115/75 10 Power Cleans 115/75 30 Cal Machine   Foundational 7 Min AMRAP 15 Wall Ball Thrusters 10 Ring Rows 2 Minute Rest FOR TIME: 10 Goblet Squats 15 Kb Swings 20 Cal Machine   Mobility: Pre – Posterior Chain Floss Post – Super Friend Quad Smash     SKILL’S CLASS Toes to Bars Pistols “THE” T2B Pistol challenge  Read more

As we finish up workout #4 of the Lurong Challenge i have found that a lot of people have been coming up to me and asking about the scoring and how points are awarded.  To make it easy i directly copied the scoring system rules to the blog to hopefully help answer any questions that there might be.   As of right now we are sitting in second place in the world so read up on how to get points so we can jump to the top!   6. Scoring System Overview As a Participant your overall Individual score will be calculated from a combination of Performance Points, Diet Points, Bonus Points, and Improvement Points (which includes Performance Improvement, Weight Improvement, and Body Composition Improvement. Bonus Points include WOD Completion Points, Goals, Experience, and Food Adventurer. The overall individual champions will be the Participants that have the highest total score...Read more

Make sure to check Facebook for all of the pictures from last Friday’s Halloween celebration!   GROUP CLASS WORKOUT   Warm Up: 2 lap run, 20 PVC pass throughs, 2 lap run, 10 pushups, 20 air squats   3 Rounds (1 Minute Breaks) 1. Max Effort Strict Pull Ups (Use bigger band if you have to) 1 Minute 2. Max Effort DB Squats (H.A.W.) 1 Minute 3. Max Effort Push Ups 1 Minute Goals 1. 20-30 2. 25-30 3. 20-30   Metcon: Partner WOD 50-40-30-20-10 Wall Balls 20/14 10-20-30-40-50 Box Jumps 24/20 Partner A works, Partner B holds in farmer carry dumbbells 60/30   Foundational 45-35-25-10 Wall Ball Thrusters 10-25-35-45 Step Ups Partner A works, Partner B holds in farmer carry dumbbells 60/30   Mobility: Pre – Sink Mobilization (pg. 271) Post – Hip Capsule Mobilization (pg. 315)     COMPETITORS CLASS   Warm Up: 2 lap run, 20 PVC...Read more