Blog

By: Savina Brown A huge obstacle I have been struggling with as of late is trying to find my motivation. Where it went, I would like to pretend I don’t know, but I was the sole witness to watching it slip away. As summer came around and I began my hardest semester of school yet, I allowed my workouts, my eating, and my self-care to fall away. It happened slowly over the course of those 4 months, missing one workout here, eating one burger there, until I found myself working out maybe 2x per week if I was lucky and eating out every night for dinner. Now here I am, a whole season later searching and wondering why I don’t want to workout, why I would rather eat pizza than chicken and veggies, and why I would rather sleep than do things I usually enjoy. The truth is that I...Read more

Group Class Workout:   Warm Up: Trainer Choice     Accessory: 14 minute time cap 4×10 dumbbell strict press (heavy) 100 band pull aparts 100 band face pulls     MetCon: Welded: For Time: 30 pull-ups 60 deadlifts (115#/75#) 120 double unders *10 minute time cap   Welded Lean: 3 Rounds: 20 deadlifts (95#/65#) 15 front squats (95#/65#) 10 lateral burpees *12 minute time cap     Mobility: 10 minutes, pick a weakness, attack it. Get better. Give you body the attention it deserves.Read more

Group Class Workout Warm Up:  2 minutes on a machine Coach Dynamic Warm Up 5-7 minutes Finish with: 1 minute banded overhead distraction, 20 arm circles, 15 PVC pass throughs, 15 PVC good mornings   Strength: Welded: 2×10, 2×8, 2×6, 2×4 bench press, increase weight (every 2 minutes) Welded Lean:  No strength   MetCon: Welded: 3 Rounds 10 thrusters (95#/65#) 10 lateral burpees Cash Out: 30/24 calorie bike *8 minute time cap   Welded Lean: 3 Rounds 1,000 meter row 40 burpees 1,ooo meter ski 150 double unders/singles   Mobility of the Day: Quad Smash (pg. 324) Improves: Hip function, knee, hip, and lower back painRead more

As most of us know by now, a proper warm up that includes mobility can be the difference between feeling good on those 4 rep back squats or feeling like you are getting crushed!  To help facilitate your warm up we are now offering pre-mobility before class begins.  The pre-mobility will always be on the board or on the blog and will be focused to help you prepare for the strength portion of the workout. These pre-mobility exercises are mean to effectively prepare you for the upcoming strength by helping free up areas of restriction directed towards the movement at hand.   You are welcome to work on areas of restriction and we highly encourage everyone to try and show up 15 to 20 mins early to work on your mobility. By freeing up your areas of restriction you will notice not only an increase in performance but you will...Read more

Do you know what Welded is?  Could you explain it to your friends and family?  Check out this video that does a great job explaining what Welded is, so that the next time someone asks how you are becoming so fit you can explain yourself!  http://youtu.be/LXxMa3pTSDE    GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 5×4 Front Squat @75% Every 90 secs   Metcon: Dynamic: 3 Rounds 4 Minute AMRAP 8 DB Snatch 8 Step Ups 20 Singles Rest 1 Minute   Foundational: 3 Rounds 4 Minute AMRAP 8 Total DB Snatch @65/35 8 Box Jumps 24/20 20 Double Unders Rest 1 Minute Between Rounds   Mobility: Pre – Couch Mobilization (pg. 331) Post – Super Friend Calf Smash w/ roller     SKILLS CLASS Toes To Bars Wall Balls Double Unders  Read more