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GROUP CLASS WORKOUT   Warm Up: 35/28 Cals Go Hard Get Warm! 2 Rds: 15 Goblet Squats (Heavier),10 Pushups, 5 Burpees Finish with: 1 min Goblet Squat Hold Heavy, 15 PVC PT, GM   Strength: 7x2x2 Hang Power Clean+Front Squat + 8 Pushups  Adv: 12 Every 1:45     Metcon: Welded 3 Rounds: 10 Deadlifts 185/125 20 Air Squats 2 Rounds: 12 Power Cleans 135/95 24 Ab Mat Sit Ups 1 Round: 14 Squat Cleans 95/65 28 Burpees   Welded lean 3 Rounds: 10 Cal Bike 20 Air Squats 2 Rounds: 12 Cal Row 24 Ab Mat Sit Ups 1 Round: 14 Cal ski, 28 burpees   Mobility of The Day: Super Front Rack Improves: Front Squat and Front Rack Position   YOGA SCHEDULE Lengthen & Strengthen 6 to 7am 4:30 to 5:30pm Rest & Restore 5:30 to 6:30pmRead more

  Group Class Workout   Warm Up: 4 Rounds 40/20 machine Get Warm! 25 KBS Russian, 15 Pushups, 10 Stretch Lunges Finish with: 20 scorpions, 15 PVC PT, GM   Strength: 10 Sets: Power Clean + Hang Power Clean + Front Squat Every 1:15   Metcon:   Welded 4 Rounds: 3 Mins to Complete 300m Row Max Snatches 95/65 Rest 2 mins   Adv: Ski, 115/85 Scaled: Power Cleans   Welded Lean 40 Rounds: 5 DB/KB Lunges 25/15 or Blue and Pink 5 DB/KB Push Press Adv: 50 Rounds Scaled: 30 Rounds Mobility of The Day: Front rack mobilizationRead more

I want to share something a little personal to me because I think stories like this provide valuable lessons to everybody no matter who you are. I have a cousin named Jorie who is about to be a freshman in high school. Unfortunately, she isn’t going to have the same “high school experience” like many of us had. My cousin is severely autistic, but has the best personality I’ve ever seen. She has the most kind heart and is really a beautiful soul. Having her as a part of my life has taught me to appreciate the small things. Appreciate being able to go to a dance, to football games, to the gym, really just about everything. Appreciate having the ability to learn. Most of us all have a future to look forward to. We will someday live on our own and have a family of our own, but she...Read more

Group Class Workout   Warm Up: Trainer Choice   Strength: 4×10 Weighted Lunges (Heavy), 4×10 Strict TTB or 4×25 Weighted Situps Finish with 4 minutes in plank (15 Minute Time Cap)   Metcon:   Welded    7 Minute AMRAP 8 Thrusters (95/65) 12 Pull ups   2 minute rest   7 Minutes to find Unbroken 1RM: 3 DL + 2 Hang PC + 1 FS   *score 1 is total reps *score 2 is heaviest completed weight   Welded Lean For Time: 400 Meter run 50 OH walking lunges (45/25 plate) 40 Double Unders 30 Russian twists each (45/25 plate) 20 Wall ball cleans (20/14) 10 Burpees to plate 400 Meter run   Mobility Of the Day:  10 Minutes! That is the goal today. Roll out and stretch muscles that are sore and tight.Read more

Group Class Workout   Warm Up: 2 Min machine go Hard get warm! 20 KBS Russian, 20 push-ups, 20 air squats, 20 PT, GM Finish with: Snatch Progression   Strength: Squat Snatch 14 Minutes of Free Lifting Advanced: Find 1RM Squat Snatch   Metcon:   Welded 5 Rounds 10 Push Press 95/65 10 Box Jump Overs 24/20 200m Run     Crossfit Lean Mini Kelly 3 Rounds 400m Run 30 Box Jumps 24/20 30 Wall-Balls 20/14   Mobility Of The Day: Lower back stiff, pain in your shoulder? Talk to your coach! We are here to help! Ask us!Read more