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Group Class Workout Warm Up:   3 minutes on a machine (75-80% effort) 2 rounds: 12 kettlebell/dumbbell thrusters, :30 plank,  4 burpees Finish with: 20 arm circles, 20 scorpions, 15 PVC pass throughs, 15 PVC good mornings   Strength: Push Press (every 1:30) Welded: 5×3 at 85% (heavy) Welded Lean: 5×5 (technique work)   MetCon: Welded: 3 Rounds 10 clean and jerks (135#/95#) 50 wall-balls (20#/14#, 10’/9′) *15 minute time cap   Welded Lean: 15 Minute AMRAP 21-15-9 goblet squats (53#/35#) kettlebell swings calorie ski or row   Mobility of the Day:  Couch Stretch (pg.331), 2-3 minutes each side. Improves: Squat position, hip pain, lower back painRead more

Checking the daily blog has its perks.  First off, you get to visit our brand new website which we have been working hard at for a couple months now!  Secondly, you get to see the great workout’s that Alvie and Jacob write for you everyday.  Lastly, you get to be the first one to find out that for the next two days we will be having a 4th of July sale that includes 35% off all Reebok gear!  This offer will only be announced on our blog and will not be announced in our daily notes!  So if you are reading this now, i would suggest getting the good stuff before its all gone!  Happy Shopping!   WARM UP 2 Rounds 60 Sec machine, 2 lap run, 15 PVC pass throughs   STRENGTH 12 Singles – Power Snatch (Every 40 Seconds) Foundational: 2 Hang Power Snatches   METCON    Dynamic: 50...Read more

GROUP CLASS WORKOUT   Warm Up: 5 Min AMRAP 6 Goblet Squats, 10 V-Ups, 10 PVC Good Mornings   Strength: Find 1RM Back Squat (15 Minute time cap)   Metcon: Dynamic  16 Min Time Cap 3 Rounds 400 Meter Run 7 Power Cleans @135/95 10 Burpee Pull Ups Foundational 16 Min TIme Cap 3 Rounds 400 Meter Run 14 KB Swings 8 Burpees to rig   Mobility: Pre – Hip Capsule External Rotation (Pg. 316) Post – Medial Shin Smash and Floss (Pg. 368)     COMPETITORS CLASS WORKOUT   Warm Up: 5 Min AMRAP 6 Goblet Squats, 10 V-Ups, 10 PVC Good Mornings   Strength: 12 Clean and Jerks @ 80%   Metcon: 2 Rounds40 Wall Balls10 DL@275/1902 Rounds400 Meter Run15 Snatches @115/80   Mobility: Banded OHRead more

GROUP CLASS WORKOUT   Warm Up: 2 min machine, 1 minutes plank, 20 situps, 15 pushups 25 PVC Pass throughs   Strength: 7×3 Bench Press @75% Every 90 Seconds   Metcon: Dynamic 14 Min Time Cap 3 Rounds For Time: 10 Power Cleans @135/95* 40 Double Unders 15 Pull Ups *Coach approval needed Extra time for mobility use it!   Foundational 14 Min Time Cap 3 Rounds For Time: 15 KB Swings 100 singles 15 Ring Rows   Mobility: Pre – Anterior Compartment Smash (pg.265) Post – Overhead Tissue Smash (pg. 255)     SKILL’S CLASS Handstand Walking Pistols High Box Jump       Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 5×4 Front Squat @75% (Every 2 Minutes) Metcon: Dynamic 18 Minute AMRAP 16 Calories (Alt) 6 Chest to Bar Pull Ups 3 Cleans @135/95   Foundational 18 Minute AMRAP 14 Calories (Alt) 8 Ringrows 6 KB Swings   Mobility: Pre – 5 minute squat test Post – Adductor Smash with Bar     SKILL’S CLASS  Rope Climb “THE” Double Under Challenge  Read more