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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

By: Share Townsend St. Patrick’s Day is a feast day based on St. Patrick, the patron saint of Ireland who died on March 17th; that is why we celebrate the holiday on March 17th. He was Roman Catholic and was captured by Irish raiders and taken to be a slave. During his time being a slave he “found God”. God told him to flee to the coast and a ship would be waiting for him. He took the ship home and spent many years converting the pagan Irish to Christian. Today, there are many feasts, parades, celebrations, and symbols for St. Patrick’s Day. Some symbols include shamrocks, leprechauns, and wearing green. The shamrock is a three leaved plant that is the official flower of Ireland and believed to represent the Holy Trinity. Wearing green represents the country of Ireland. Here is a recipe for Homemade Corned Beef and Cabbage from nourishingjoy.com Ingredients: 1 3-pound beef brisket, grass-fed 1...Read more

Todays Challenge is 20 alternating pistols in 1 minute!  Scaled is to a 12 inch box with 1 45lb plate.  Take a picture of you attempting this challenge and then show it to the front desk for a raffle ticket!   GROUP CLASS WORKOUT   Warm Up: 3 Rounds of: 30 sec Plank OR 30 sec Handstand Hold ,10 Goblet Squats, 10 OH Plate Lunges, Finish with: 1 Min Lateral Hip Distraction, 15 PVC PT, GM   Strength: 7×2 Front Squat 80-85% Every 90 Seconds Challenge: 20 alt. Pistols in 1 minute. Scaled to 16 inch box   Metcon:   Welded 5 Rounds 3 Min AMRAP 3 Power Snatches 115/75 6 Box Jumps 24/20 9 Air Squats Rest 1 min Scaled: Power Cleans Adv: 135/95   Welded Lean 5 Rounds 3 Min AMRAP 10 Cal bike 10 Thrusters (45/35) 5 Burpees Rest 1 min Adv: 75/55   Mobility of The...Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   3 Rds: Scaled only do 2 Rounds: 20 DB Rows each arm 20 DB Step Ups Adv: 12 Pistols instead of Step Ups 30 Banded Good mornings   Metcon:   Welded 1200m Run (Both) 70 Thrusters 95/65 50 BFB 40 Front Squats 135/195 20 Muscle Ups/40 Pull Ups 10 Clean and Jerk 155/105 Adv: FS 155/105 C&J 195/130   Welded Lean For Time: 70 Air Squats 60 AbMat Situps 50/40 Cal Ski 40 Wall Balls 20/14 30 Jumping Squats 20 Burpees 10 Cal Bike   Mobility Of the Day:  Partner Calf Smash Improves: Cell phone reception and data chargesRead more