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GROUP CLASS WORKOUT   Warm Up: 3 lap run, 20 PVC PT 7 rounds 35/15 Double Under Practice   Skills: Rope Climbs, Wall Walks/HPSU, MU/C2B/Pullup 18 Minutes   Metcon: Welded & Welded Lean 9 Rounds 30/20 on machine for cals 2 min break 9 Rounds 30/20 on machine for cals   Mobility: Pre – Banded Bully (pg. 268) Post – 5 minute cool down on machine or walk       OLYMPIC LIFTING CLASS 8am to 9am with Coach Kyle       COMPETITORS CLASS WORKOUT CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up: 200m run 3 Rounds 12 pushups, 15 air squats, 15 PVC PT   Strength: 30 Reverse Grip Pull Ups Super Set: 4×10 DB Strict Press 4×8 Strict Toes to Bar or 14 V-Ups     Metcon: Welded Partners Barbell Madness 60 DL @95/65 50 Thrusters @95/65 40 Hang Cleans @95/65 30 Power Cleans @135/95 20 Shoulder to OH @135/95 10 Squat Clean and Jerks @155/105 400m Run (Both)   Welded Lean Partner Madness 200m Run (Both) 110 Wall Balls 20/14 200m Run (Both) 90 Plank to Pushup 200m Run (Both) 70 DB Thrusters 35/20 200m Run (Both)   Mobility: Pre – OH Tissue Smash (pg. 255) Post – High five your partner and then stretch out       COMPETITORS CLASS WORKOUT CLICK HERERead more

GROUP CLASS WORKOUT   Warm Up: 60 DU (90 singles), 20 scorpions, 60 DU (90 singles) 20 PVC PT, 10 burpees, 25 situps   Strength: Push Press 6×3 Increase in weight Every 1:25   Metcon: Welded   5 Rounds 4 Clean and Jerks 135/95 8 Burpee Pullups 12 Air Squats   Cash Out: 75 Double Unders   Welded Lean 6 Rounds 10 Kb Swings 53/35 13/10 Cal Bike 10 Burpees   Mobility: Pre – Lat Smash On Foam Roller Post – Calf Smash on Foam Roller       OPEN GYM 8am to 9am       COMPETITORS CLASS WORKOUT CLICK HERERead more

GROUP CLASS WORKOUT   Warm Up: Trainers choice   Strength: 12 min EMOM Welded: 1 front squat @ 80% + 2-5 strict pull ups or ringrows Welded Lean: 4 front squats @ 50% + 4 Burpees   Metcon: Welded 30 Box jumps 24/20 15 Power Cleans 135/95 15 T2B 15 Burpees   Welded Lean 30 Wall Balls 30 Box Jumps 24/20 15 Deadlifts 185/125 15 T2B   Mobility:  Pre – Banded Hip Extension (pg. 329) Post – Calf Smash       OPEN GYM 8am to 9am       SKILLS CLASS Pistol practice Sled push and pull       MOBS AND YOGS Shoulders and Back       LADIES NIGHT TBA          Read more

GROUP CLASS WORKOUT   Warm Up: 3 laps, 1 min plank, 15 goblet squats, 15 V-ups 15 PVC GM, 20 leg swings, 15 burpees   Strength: 9 Rounds Squat Clean + Front Squat + Jerk Lean: Power Clean + 2 Hang Cleans   Metcon:   Welded 14 Min AMRAP 50 DU 25 Wall Balls 20/14 12 Power Cleans 115/85, 135/95, 155/105, 175/120   Advanced 135/95, 155/105, 175/120, 205/140   Welded Lean 14 Min AMRAP 10 Cal Row 10 Thrusters 95/65 10 Cal Bike 10 Plank To Pushup   Mobility of the Day: Super Front Rack Mobilization (pg. Improves:  Front rack position/OH pressing position       OPEN GYM 8am to 9am       COMPETITORS CLASS** 6:30pm to 8pm with coach Jacob **Must have approval from coach Jacob to join classRead more