Blog

GROUP CLASS WORKOUT   Warm Up: 25/18 Cal Machine 2 Rounds: 12 V-ups, 15 KBS Russian, 12 Pushups 20 leg swings, 20 scorpions   Skills: OHS, Double Unders, Handstand Pushups, Pullups 16 Minutes   Metcon: Welded   6 Min AMRAP 5 Burpees 6 Thrusters 95/65 7 KB Swings 53/35 Rest 3 mintues 6 Min AMRAP 5 Burpees 6 Thrusters 95/65 7 KB Swings 53/35 Welded Lean 15 Min AMRAP 10 Thrusters 75/55 10 Burpees :30 sec Plank   Mobility Of The Day: Executive Hip Stretch (pg. 313) Improves: Knee out position, Hip and back pain     YOGA SCHEDULE Strengthen & Lengthen 6 to 7am 4:30 to 5:30pm Rest & Restore 5:30 to 6:30pm   Guided Stretching 7 to 7:30amRead more

By: Kris Thompson LIES!! Welded does not make women bulky. What does that even mean? Bulky? Let me give you a little example, picture a 105 lb. runway model with 12-15% body fat and a 140 lb. elite Welded athlete with about the same amount of body fat. Their bodies both allow them to do something they enjoy.   Now, if we look at your average runway model who has no muscular development and almost no fat deposits she has just enough muscle on her body to walk her runway, but that’s about it. Then we look at your elite Welded athlete who has spent many years developing her muscle and strength to do some pretty amazing things with her body, and because of this she has 35 more pounds of muscle than our runway model. Between these two women there probably isn’t too much difference in their genetics but...Read more

GROUP CLASS WORKOUT   Strength: Back Squat 7×3 @75% every 1:15   Warm Up:   3 Rounds: 30 sec plank, 12 jump switch lunges, 10 pushups Finish with: 15 PVC PT, GM, 10 stretch lunges     Metcon: Welded & Welded Lean 10-20-30-20-10 Wall Balls 20.14 Ab mat Sit ups Box Jumps 24/20 Burpees   Mobility Of The Day: Hip Distraction (pg. 314) Improves: Hip & Knee Pain, Inflamed Knees and Hips     YOGA SCHEDULE Strengthen & Lengthen 6 to 7am 12 to 12:45pm 4:30 to 5:30pm Rest & Restore 5:30 to 6:30pmRead more

By: Alvie Hafen   The human body is an incredible machine. It can accomplish and perform outstanding feats. From lifting 1000lbs off the ground, to balancing on a tight wire, to even doing the splits. The body like any machine though, must be taken care of and have proper maintenance preformed on it. There are three areas I am going to focus on.   First- Fuel You don’t put diesel or propane in your gas car. Why? Because you know your car wouldn’t run properly or at all. The human body is very similar is this regard. Don’t eat crap and then try to go all out in a workout or a race. The body needs healthy nutritious foods. This will help improve your performance in the gym or other physical activities you do.  Healthy carbs (sweet potatoes) before and after your workout will help improve your energy. Eat this...Read more

GROUP CLASS WORKOUT   Warm Up: 30/24 cals on Machine 2 Rds: :30 Hollow Body, 4 inchworms, 15 air squats Finish with:15 PVC PT, GM, 20 leg swings, 10 stretch lunges   Skills: 15 Minutes DU, Pullups/MU, OHS, GHDs, HSPU   Metcon: CrosFit   15 Alt. EMOM 1 Min. 8PU Adv. 4 MU/BMU 2 Min.12 HRPU Adv. 8 HSPU 3 Min. 12 Goblet Squats 53/35 Adv. 10 OH Squats 95/65 Welded Lean For Time: Buy In: 800 Meter Run 100 DUs/300 Singles 30 BurpBox Jumps 24/20 Cash Out: 800 Meter Run   Mobility Of The Day:  Banded Lateral Opener (pg. 273) Improves: Pressing Movements and Shoulder ExtensionRead more