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GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 9 Minute EMOM 2 Back Squats @80% Lean: 4 Back Squats @65%   Welded For Time: 12-10-8-6-4-2 Front Squat 115/75 2x Push up 200m Run Run after each round is completed.   Welded Lean For Time: 14-12-10-8-6-4 Front Rack Lunges TOTAL 95/65 2x Plank to Pushup 200m Run Run after each round is completed.   Mobility: Pre – Olympic Wall Squat (pg. 343) Post – Lat smash       ENDURANCE CLASS WORKOUT 40 minute AMRAP of: 800m Run 500m Row 50 cal Bike       SKILLS CLASS Double Unders Handstand Walks KB Swings   Challenge: Handstand walk 10 feet then 2 rounds of: 50 DU 25 KB Swings       MOBILITY CLASS The one-joint rule and how we rob ourselves of performance!          Read more

GROUP CLASS WORKOUT   Warm Up: 3 min machine Get Warm! 20 air squats, 20 scorpions, 20 situps, 20 lunges, 10 burpees 1 Minute Hip Capsule Stretch each side! As a class   Strength: Find 1 Rep Max Front Squat 15 Minutes     Metcon: Welded & Welded Lean   “Karen” 150 Wall Balls 20/14 Retest! Abs: 1 min plank 40 hollow rocks 50 Ab Mat Situps   Mobility: Pre- Couch Stretch Post- 5 min cooldown, quad smash       COMPETITORS CLASS WORKOUT CLICK HERERead more

With the 2015 Battle Grounds right around the corner we are still building momentum with the newest sponsor Fitaid!   Yes those scrumptious little silver cans that everyone snags on their way out from a hard workout are the most recent to step up and support Batttle Grounds. What does this mean to you and I?  Well Fitaid has graciously agreed to send over 200 gift certificates for Fitaids and will be providing cases for the top winners of the competition!  We know how much you love these perfect recovery drinks so make sure to mark the 19th and 20th off so that you can land one of the 200 gift certificates! Keep a lookout on our social media sites and here on our blog for the most recent updates on Battle Ground!  We will have more exciting news each day as we come closer and closer to the competition....Read more

The Sustainable Journey Part 3 By: Jacob Wellock   Well here we go with another blog post for week 3! I hope everyone has been enjoying the posts. I have to say that I have been having fun with it. There are definitely some hard days when you’re really out of it or you are just too tired to make food when you get home due to the long day. I am not trying to use that as an excuse, but I am human and falter from the plan a little bit. There is still another week to go yet! I have to say, there have only been some slight modifications in my diet and training and I already feel better internally. You can’t really hide from soreness and achiness from training, especially when you treat it like a sport. There is a distinct difference between doing Welded for health...Read more

GROUP CLASS WORKOUT   Warm Up: 2 laps, around rig side shuffle 1 Lap facing each direction, 1 lap backwards run around gym 2 Rounds 15 PVC PT, 10 burpees, 5 inchworms   Strength: 3×6 Strict Press 3×6 Push Press Lean: 6×8 Push Press Every 1:30   Metcon: Welded/Welded Lean   12 Min 40/20 Machine   Finish with 25 Oblique V-Ups Each Side 90 Second Plank 50 Ab Mat Sit Ups   Mobility: Pre – Banded OH Distraction (pg. 257) Post – Anterior shin smash on foam roller       COMPETITORS CLASS WORKOUT CLICK HERERead more