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Group Class Workout   Warm Up: 3 laps forward, 2 laps backward,  20 air squats Dynamic Warmup (4-7 minutes) Finish: 20 arm circles, 15 PVC pass throughs, 15 PVC good mornings     Strength: Push Press Welded & Lean: 5×5, increase in weight (every 90 seconds) Finish with: 1×20 strict press     MetCon: Welded: 15 minute AMRAP 50 wallballs (20#/14#) 10 cleans (135#/95#) 50 wallballs 10 cleans (155#/105#) 50 wallballs 10 cleans (185#/125#) max wallballs   Welded Lean: 15 minute AMRAP 8 med. ball slams (30#/20#) 12 push ups 18 V-Ups     Mobility of the Day:  Couch Stretch (pg.331) 2-3 minutes each side. Improves: Squat position, hip and low back pain.Read more

By: Derek Wellock Now the holiday season in starting and this time of year can cause so much stress and anxiety for people. I know many people dread the holiday season because of the stress that can come with it. This doesn’t have to be the case. We all have the choice to choose how we feel and how we react to certain situations. The holidays are no different. With this wonderful time of year, take the time to truly appreciate all the great things we have in our lives. Take the time to appreciate all your family members and friends, and make sure you tell them you appreciate them. Give thanks to people, forgive people, and be gratefully for the opportunity to do so. In our great country, we have so many blessings to be grateful for every year, and it saddens me to see such a joyful time...Read more

Group Class Workout   WARM UP 2 Rounds 16 lunges 10 V-ups 10 Goblet squats 40 sec plank     STRENGTH 6×4 Back Squat @75% Every 90 Seconds   METCON Dynamic: 5 Rounds 15 KB Swings 53/35 10 Burpee Box Jumps 24/20 25 Ab Mat Situps 17 Min Time Cap   Foundational: 5 Rounds 12 KB Swings 8 Burpee Step Ups 20 Ab Mat Situps 17 Min Time Cap   MOBILITY  Pre – Single Leg Flexion w/ ER Bias (pg. 303) Post – Superfriend calf smash       Skill Class Workout   WARM UP 2 Rounds 16 lunges 10 V-ups 10 Goblet squats 40 sec plank   SKILL Bar Muscle Up Practice   STRENGTH 40 Strict Pull Up’s      Read more

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