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By: Savina Brown   Balance:  a state in which different things occur in equal or proper amounts or have an equal or proper amount of importance Source: Merriam-Webster’s Learner’s Dictionary   These days the obsession with finding balance in our lives is greater than ever. With our crazy schedules of running kids here and there, making work deadlines, getting a daily workout in, meal prepping, paying bills, oh and don’t forget to RSVP to that birthday party next weekend, it almost seems like a constant state of imbalance, chaos, and stress. How can one find balance when they are running from point A to point B to C and back to A? A wise individual once advised me, “How would you eat an elephant? One bite at a time.” Balance can be found in a very similar fashion. Don’t try to change everything all at once; make those minor tweaks and adjustments to...Read more

Group Class Workout   Warm Up: 4 Rounds 40/20 machine Get Warm! 25 KBS Russian, 15 Pushups, 10 Stretch Lunges Finish with: 20 scorpions, 20 leg swings, 15 PVC PT, GM   Strength: Find 1RM Front Squat OR 5×4 Choose Weight 14 Minutes   Welded 3 Rounds 10 Thrusters 75/55 9 T2B/12 Knee Raises 2 Rounds 8 Thrusters 95/65 15 T2B/18 Knee Raises 1 Round 6 Thrusters 115/75 21 T2B/24 Knee Raises Adv: M- 95/115/135          F- 65/85/105   Crossfit Lean For Time: Buy In: 30 Box Jumps 24/20 30 Weighted Lunges 35/25 20 Pushups 50/40 Cal Machine 20 Pushups 30 Weighted Lunges 35/25 Cash Out: 30 Box Jumps 24/20   Mobility of The Day: Glute Smash (pg. 300) Improves: Low Back and Hip Pain, Knee Out PositionRead more

Group Class Workout   Warm Up: Trainer Choice   Strength: 4 Rounds (15 Minute Time Cap) 10 DB Strict Press, 1 Min Plank, 20 Lunges (your choice, jump switch, weighted, etc.)     Metcon:   Welded  Partner WOD Buy In: 2K Row 10 Rounds (Alt Rds): 5 Pull ups 6 S2OH 115/80 7 DL 115/80   Adv: 1 rope climb instead of pull ups Adv: 135/95     Welded Lean 14 Min AMRAP Dead Hang :45 sec (pullup bar) 15 Box jumps 24/20 10 Toes to bar/Knee raises 200m Run   Record total reps. Run = 1 rep Dead Hang = 1 rep   Mobility Of the Day:  10 Minutes! That is the goal today. Roll out and stretch muscles that are sore and tight.Read more

Group Class Workout   Warm Up: 2rds: 60 sec machine, 10 pushups, 15 air squats 75ft single arm KB OH walk, with 10 presses each arm Finish with: 20 scorpions, 15 PVC PT, GM   Skills: Pullup Progression (5 Minutes) Practice Pullups or another skill (10 Minutes)   Metcon: Welded   3 Rounds for Time: 500m Row 21 Power Cleans 115/85 15 T2B   Adv: 165/115 GHDs     Welded Lean   Death by Booty: Every minute add 2 lunges till failure: 2 Jump Switch Lunges 4 Jump Switch Lunges etc…   *Extra Work: Complete 200 Russian Twists Total   Mobility of the Day: Quad Smash (pg. 324) Improves: Hip Function, Knee, Hip, and Low Back PainRead more

Group Class Workout   Warm Up: 2 Rds: 15 cals, 15 goblet squats, 20 hollow rocks Finish with: 20 scorpions, 20 leg swings, 15 PVC PT, GM 1 min Banded Hip Capsule   Strength: Front Squat Every 1:45 5×3 at 80% of Max Lean: 5×6 Moderate Weight   Metcon:   Welded Open 14.4 14 Min AMRAP 60 Cal Row 50 T2B 40 Wall-balls 20/14 30 Power Cleans 135/95 20 M.U./P.U.   Crossfit Lean Lean 14.4 14 Min AMRAP 60 Cal Bike 50 V-Ups 40 Wall-balls 20/14 30 KB Swings 53/36 20 Ring Rows   Mobility Of The Day: Lower back stiff, pain in your shoulder? Talk to your coach! We are here to help! Ask us!Read more