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Group Class Workout   Warm Up: 2Rds: 12/9 Cals, 12 Pushups, 12 V-ups Finish with: 15 PVC PT, GM 20 arm circles Push Press Progression   Strength: Push Press 5×4 Every 90 seconds. First three sets across and last two sets rising.   Metcon:   Welded  “Nasty Girls” 3 Rounds 50 Air Squats 7 Muscle Ups/BM/18 Pull Ups 10 Hang Cleans 135/95   Welded Lean 4 Rounds 500 Meter Row 15 Box Jumps 24/20 10 DL 135/95   Mobility of the Day: Quad Smash (pg. 324) Improves: Hip Function, Knee, Hip, and Low Back PainRead more

Group Class Workout   Warm Up: 30/25 Cal Machine, 20 pushups, 20 arm circles, 15 DB Thrusters, 10 lunges each leg Finish with: 1 Min Banded OH Distraction, 15 PVC PT, GM   Strength: Push Press 5×5 Increase in weight (Every 90 seconds) Start at 65%   Metcon:   Welded 4 Minutes to Complete:          30 Wallballs  20/14 11 Deadlifts 185/125   10 Burpee Box Jump 24/20” Then: 30 Wallballs 20/14 9 Deadlifts 225/155 10 Burpee Box Jumps Then: 7 DLs 275/185, 5 DLs 315/215 Last Rd: 3 DLs 365/245                  “Complete one round only=100cal bike, 2 rounds 75cal bike, 3 rounds 50 cal bike, 4 rounds no bike.”     Welded Lean 4 Min To Complete: 10 DB/KB Thrusters 35/25       500 M Row (If successful) 14 DB/KB Thrusters 35/25      500 M Row                                  *Add 4 minutes and 4 reps to the thruster if successful for that...Read more

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