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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

Group Class Workout   Strength: 4×5 Push Press Increasing in weight Every 2 Minutes Finish with: 30 Strict Press (Choose weight)   Warm Up: 1 lap bear crawl around rig, 15 pushups, 20 airsquats, 20 arm circles, 15 single arm KB press each side Finish with: 1 min plank, 20 scorpions,  15 PVC PT, GM   Metcon:   Welded 20 Min AMRAP 400m Run 10 Toes to Bar 10 Box Jumps 24/20’   400m counts as 1 rep 21 reps per round     Welded Lean 20 Min AMRAP 400m Run 10 Toes to Bar 10 Box Jumps 24/20’   Mobility Of the Day:  Couch Stretch (pg.331) 2-3 Minutes each side. DO it! Your body will thank you. Improves: Squat Position, Hip Pain, Low back PainRead more

Group Class Workout   Warm Up: Partner Up! 2 Rds each: Chest up, deep squats! P1 15 UnBroken Wallballs P2 Hold Plank 20 leg swings, 15 PT, GM PVC/Bar Clean Progression   Strength: Welded: 7×2 Squat Clean (Heavy) Drop and reset Welded Lean:  7×3 Power Clean + 2 Front Squat Every 1:45   MetCon: Welded & Welded Lean: 5 Rounds 0:30 Max Burpees to rig 1 Min of rest   Mobility Of The Day: Lower back stiff, pain in your shoulder? Talk to your coach! We are here to help! Ask us!Read more