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Group Class Workout   Warm Up: Trainer Choice   Strength: 50 Barbell GM 50 Back Rack Lunges 50 Weighted Sit Ups (14 Minutes)     Metcon:   Welded Partner WOD 50 DL 185/125 25 TTB 50 Front Squats 155/105 25 Burpees 100/80 Cal Machine 25 Thrusters 115/85 50 AbMat Sit Ups 25 Snatches 95/65 50 Wall Balls 20/14     Welded Lean 5 Minutes Max Cals Rest 2 Minutes 5 Minutes Max KB Swings (Russian) Rest 2 Minutes 5 Minutes Max Ab Mat Sit Ups   *Add All Reps together for Score   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: Trainer Choice   Strength: 2 Rds: 10 Wide Grip Strict Pullups, 20 Heavy Weighted Lunges, 30 Weighted Situps 10 Min Time Cap   Metcon:   Welded   Teams of 2                              27-21-15-9                                      Clean and Jerk 145/100             Bar Facing Burpees                         Toes to Bar                                       Adv: 175/125 26 Min Time Cap   Welded Lean 6-12-18-30-42                                                                       Air Squat                                                                               Russian Twist each side (20/16)                                                 Cal Bike   Mobility: 10 Minutes, pick a weakness, attack it. Get better. Give you body the attention it deserves.Read more

Why You Aren’t Getting Results By: Alvie Hafen   The last 3 months in the gym have been disappointing. You haven’t PRed any lifts in months. The scale has shown the same number every day and you swear your pants are fitting tighter around your waist. You see other members yell in excitement as they PR their squat. In the locker room you overhear how someone lost 15 lbs these last 3 months. Why them? Why are they getting results and making gains and not you? I am going to tell you why. Time for some tough love and honesty. Alright we are going to go over some numbers. I am going to break down the month. Example 1 Workout 2x a week = 8 workouts a month   8/30 = 26.6% On average you work out once every 4 days… Consumes 10 beers a week (1.4 avg per day) =...Read more

Group Class Workout Warm Up:   1 min plank 3 rounds: 10 pushups, 15 Russian kettlebell swings, 20 banded good mornings Finish with: 4 inchworms, 20 scorpions, 15 PVC pass throughs, 15 PVC good mornings     Strength: Deadlift (every 2 minutes) Welded: 6×3, rising Lean: 6×5, choose weight     MetCon: Welded: 4 Rounds 10 thrusters (95#/65#) 10 toes to bar Scaled: 10 toes to ring/15 knee raises *8 minute time cap   Welded Lean: 4 Rounds 10 front squats (75#/55#) 10 pull ups/15 ring rows 10 burpees *12 minute time cap     Mobility of the Day:  Couch Stretch (pg.331) 2-3 minutes each side. Do it! Your body will thank you. Improves: Squat position, hip and lower back pain.Read more

Group Class Workout Warm Up: Trainer Choice   Skill: Rowing Technique and damper setting   MetCon: Welded: Every 3 Minutes (For 5 Rounds) Round 1 2 Rounds 8 overhead squats/front squats 8 toes to bar Round 2 2 Rounds 10 overhead squats/front squats 10 toes to bar *Add 2 reps per round until failure   Welded Lean: 8 Rounds 8 single arm Russian kettlebell swings, each arm (35#/26#) 8 goblet squats 8 single arm push press, each arm   Mobility: 10 Minutes, pick a weakness, attack it. Get better. Give you body the attention it deserves.Read more