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GROUP CLASS WORKOUT   Warm Up: 3 laps around rig, 30 Air Squats, 25 Situps, 20 Lunges, 15 Pushups, 10 Burpees, 20 scorpions Finish with: 1 Min Banded OH Distraction, 15 PVC PT, GM   Strength: Strict Press Find 1RM OR Strict Press 5×6 14 Minute Time Cap   Metcon: Welded  12 Min AMRAP 10 Cleans 95/65 25 Wall balls 20/14 10 Cleans 135/85 25 Wall Balls 20/14 10 Cleans 155/105 25 Wall Balls 20/14 10 Cleans 185/125 25 Wall Balls 20/14 Max Cleans 205/140 Welded Lean Death By Burpee: 18 Min time cap: 0-1 min: 1 Burpees 1-2 min: 2 Burpees 2-3 min: 3 Burpees … Every min that you don’t complete up to 18 min, times that by 10 cals machine. For example: if at min 12 you did not complete the amount of burpees necessary then you complete 60 cals (6 min x 10 cals)   Mobility...Read more

By: Alvie Hafen “There is a saying: yesterday is history, tomorrow is a mystery, but today is a gift. That is why it is called the present.” Oh life. We are all in this game together and sometimes it seems the difficulty level is set on hard. We worry about the future and we worry about bills. While we worry we just sit around and we wait for happiness. I will be happy when I’m on vacation. I will be happy when I purchase that new car. I will be happy when… blah blah blah blah. Why wait? Life is too short to waste time just waiting or worrying. Worrying about things will not change them. Prepare for that test, prepare for the new job, but don’t waste time and emotional energy worrying about something you cannot change. You don’t have control over what life throws at you, but you...Read more

Group Class Workout   Warm Up: 20/15 Cals, 15 OHS PVC, 20 arm circles, 10 burpees, 15 PVC PT, GM PVC Progression for Snatch (5 Minutes)   Strength: Snatch 15 Minutes 10 Heavy Single or Snatch Practice Beginner Complex: 1 Power Snatch + 1 Hang PS + 1 OH Squat   Metcon:   Crossfit 0-3 Minutes (Complex) -1 TTB, 1 Pullup, 1 C2B (Adv only) -2,2,2, 3,3,3,4,4,4….   Scaled: Banded Pullups, Knee Raises 3,3,6,6,9,9,…. Rest 1 Minute   3 Rounds 5 Power Cleans 95/65 10 Front Rack Lunges 95/65 15 S2OH 95/65     Welded Lean   5 Rounds 10 DB Snatches 40/30 30 Double Unders 10 Burpees 30 Russian Twist (Total) 20/16   Mobility Of The Day: Bilateral Shoulder Flexion (pg.259) Improves: Overhead Position, Front Rack PositionRead more

By: Joaquin Ramirez All too often do I hear disappointment in people’s voices when the gym doesn’t go as well as planned. It is very common to be your worst critic and it is okay to get a little fired up about bad performances. The reason we get fired up is because we care. The problem lies in letting that performance do more than just fire you up for tomorrow. We need to try and take that disappointment and turn it into something positive such as inspiration to work harder to achieve those goals. Let the fact that you have room to improve inspire you that way you put no limit on your potential. We all have bad days; it’s going to happen. We also all have some sort of disappointment if we do not achieve what we set out to do. Just remember it is you vs. you and...Read more

By: Joel Cochran Okay so I am going to go out on a limb here and talk about something that seems to be a little taboo in our society these days. It is a subject that everyone knows, yet no one wants to talk about. It can’t be proven by science, yet millions of people have dedicated their lives to it. Its nothing that you can see, touch, hear, smell or taste but you can feel it with every step you take. What I am going to write about is Faith… I know what you might be thinking right now, what does religion have to do with fitness? How they compare might surprise you. You must be willing to invest your time  We should all know by now that results don’t just magically fall from the sky. Want to lose weight? Dial in your diet. Want to gain muscle? Lift...Read more