Blog

With only 18 days left its time to crank up the challenge with 18 thrusters unbroken at 105/70lb for RX and 95/65.  Good luck and don’t forget to take a picture and show the front desk to get your raffle tickets!     Daily Workout 4/13/16   Warm Up: 3 lap run, 1 min Plank OR :45 sec Handstand Hold 2 Rounds: 12 OHS PVC, 15KBS Russian, 3 Inch Worms Finish with: 1 Min Banded Hip Capsule ,15 PVC PT, GM   Strength: Deadlift Go off how your body feels. 5×6 Reps 65-75% Every 90 Seconds Challenge: 18 Thrusters unbroken 105/70, Scaled 95/65   Metcon:    Welded & Welded Lean 3 Rounds 30/24 Cal Row 30/24 Cal Bike 30 Wall Balls 20/14 30 Ab Mat Situps   Mobility Of The Day: Posterior Chain Smash & Floss Improves: Squat and Pulling technique, Hip and Back Pain     YOGA SCHEDULE Strengthen...Read more

GROUP CLASS WORKOUT   Warm Up: Partner Up 100m Row and Burpee Game! 3 Rounds each. Perform Air Squats while parter rows Finish with: 15 PVC PT, GM, 20 scorpions   Strength: Deadlift 6×3 (Rising) Every 1:20 Lean: No Strength Metcon:   Welded 3 Rounds 8 S2OH 115/75 8 Hang Power Clean 115/75 8 Lateral Burpees Adv: 155/100 Extra Gains (Optional): 40 V-Ups, 1:30 Plank, 40 Ab Mat Situps   Welded Lean 60 AbMat Situps 1K Row 50 Med Ball Slams 20/16 1K Row 40 Box Jumps 24/20 1K Row 30 TTB/Knee Raises   Mobility of the day: Hip Capsule (pg. 315) Improves: Squat, Deadlift and Hip Pain     YOGA SCHEDULE Strengthen & Lengthen 6 to 7am 4:30 to 5:30pm Rest & Restore 5:30 to 6:30pm   SKILLS CLASS Sled push and pull Team wodRead more

Group Class Workout   Warm Up: 25/18 Cals Get Warm. 2 Rounds: 20 Medball Slams, 15 KB Single Arm KB High Pull Finish with: 1 OH Distraction each side, 15 PVC PT, GM   Strength: 10 Sets of 2 Power Cleans + 1 Jerk Lean: 10×3 Power Cleans Every 1:20   Metcon:   Welded 3 Rounds 10 Lateral Burpees 15 Power Cleans 115/85 20 Box Jumps 24/20   Adv: 135/95   Crossfit Lean 10 Min AMRAP 40/30 Cal Bike 150 DU/300 Singles MAX Reps of Burpees to Rig Score is # of burpees. Mobility of The Day: Banded OH distractionRead more

By: Karen Lilleyman We’re all familiar with the often cited physical benefits of yoga – increased flexibility and mobility, greater resilience to injury, improvement in performance in Welded and other sports (amongst others). Hopefully by now many of us have experienced some of these effects personally, having incorporated regular yoga classes into the weekly regime. The pyschological and emotional effects of yoga are also often bandied around, but usually in a woolly, slightly hippy-dippy way which can be alientating for the new practitioner. For example “It makes me feel so grounded”, “It gives me peace”, “It’s a sprirtual experience” etc etc. Whilst all this may be quite true, many of us more practical, results-driven invidiuals need something a little more…. concrete. Thankfully, a wealth of research has been taking place into the effects of yoga on the brain by, meaning that these claims can now be backed up – and...Read more

By: Alvie Hafen “Because in the end, you won’t remember the time you spend working in the office or mowing you lawn. Climb that goddamn mountain.” -Jack Kerouac We are not just made to eat, work, sleep, and die. The world is an amazing huge place, with opportunities and experiences that will change and shape your life. Don’t be afraid to take a chance, to fail, or to do somethings crazy. There is no rewind button on life. There is no pause. Time is ever moving forward, 1 second at a time our life ticks by. So stop saying I’ll start tomorrow, stop saying I’ll start at the new year. You are wasting seconds, you are wasting life. And the scary thing is life is so fragile we don’t know when it could end. Don’t let the words you never said or the things you never did haunt you on...Read more