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GROUP CLASS WORKOUT   Warm Up:   Trainer Choice   Strength: 8 Min EMOM 2 Back Squats @ 80% Lean: 4 Back Squats @70%   Metcon: Welded   25 Min EMOM 5 CJ 135/95 14 KB Swings 53/35 12 T2B  8 Front Squats 135/95 Rest   Advanced: 155/105 3 MU Instead of T2B   Welded Lean 25 Min EMOM 10 Thrusters 85/55 :40 Second Plank 14 KB Swings 53/35 10 Burpees Rest   Advanced: 95/65 13 Burpees   Mobility Of the Day: Hip Capsule Mobilization (pg.315) Improves: Squat and Pulling Mechanics/Proper Hip Function       OPEN GYM 8am to 9am       SKILLS CLASS Mastering the Push up and Air squat Strict pull up work       MOBS AND YOGS 5:30pm to 6:45 with coach Joel and Yoga master Savina       LADIES NIGHT Warm up: 3 laps 3 rounds – 15 air squats, 10 PVC...Read more

By Jacob Wellock   Hi everyone, I am going to be writing about supplementation and the products that us coaches like to use on a daily basis. If any of you have been in our gym, you know that we carry the entire line of Xendurance products. We are all firm believers in the product because we have tested all of them for a long time and have noticed the benefits of them, unlike some other companies that have been used in the past. I will be keeping the blog post short because in this blog I am only going to talk about one product and that is the Hydro-X.   It is an energy hydration drink. Just by looking at that sentence, we can infer that it is supposed to help keep the body hydrated. Things in where it is important to stay hydrated would, well obviously day-to-day life,...Read more

GROU CLASS WORKOUT   Warm Up:  3 Rounds 30 sec DUs, 10 pushups, 15 airsquats, 15 PVC PT Finish 15 PVC GM   Skills: Toes to Bar, Wall Climbs/HSPU, OHS Adv: Muscle Ups 16 minutes     Welded For Time: 70 DU 70/55 Cal Row 70DU 70//55 Cal BIke 70 DU Adv: Skier   Welded Lean For Time: 70 DU 70/55 Cal Row 70DU 70//55 Cal BIke 70 DU Adv: Skier   Mobility of the Day: Calf Smash (pg. 376) Improves: Ankle Range, Ankle and Knee Pain, Tight Calfs       MASTERS CLASS (AGES 40+) 8:30 to 9:45 with Coach Arthur       COMPETITORS CLASS  6:30 to 8pm with Coach JacobRead more

GROUP CLASS   Warm Up:  20/15 Cal Machine 2 Rounds 15 Banded GM, 12 lunges, 6 burpees Finish with 20 PVC, 20 leg swings   Strength: 60 KB Deadlifts Standing on plate 50 Pushups Adv: 40 Ring DIps 30 Strict Pull ups   Metcon:   Welded Partner WOD 1500m Row 30 Power Cleans @135/95 30 Lateral Burpees 30 Front Squat @115/75 30 Pullups/C2B 30 Thrusters @95/65 1500m Row Adv: Male 155/135 Adv: Female 105/75   Welded Lean 40/33 Cal Bike 40 Wall Balls 20/14 40 Box Jumps 24/20 1 Min Plank (Both) 40 Burpees 40 DB Lunges 40/25 1 Min Plank (Both) 40 Plank to Pushup 40 KB High Pulls 53/35 40/33 Cal Bike   Mobility of The Day: Super Friend Quad Smash Improves:  Overall Well BeingRead more

GROUP CLASS WORKOUT   Warm Up:   20/15 cal machine 2 Rounds: 10 DB Thrusters, 15 situps, 12 lunges, 5 burpees 15 PVC PT, GM, 20 leg swings   Strength: 12 Minutes Find 1RM Power Clean Lean: 7×3 Power Cleans   Metcon: Welded   15 Minute AMRAP 3 Power Cleans 155/105 5 T2B 7 Lateral Burpees 10 Wall Balls 20/14 Adv: Add 1 MU per round   Welded Lean 15 Min AMRAP 3 Deadlifts 185/125 5 T2B 7 Lateral Burpees 10 Wall Balls 20/14 Adv: 205/140   Mobility of The Day: Banded Hip Capsule Improves: Squat, Deadlift, Hip Pain, Knee Pain     OPEN GYM 8 to 9am     MASTERS CLASS (AGES 40+) 8:30 to 10am With Coach ArthurRead more