Blog

Sustainable Journey By: Jacob Wellock   Hey everyone! Here I am once again writing to you all with this being my second week of the Journey! I just want to say a quick thank you to all of you that have been supporting me and throwing me the good vibes throughout this endeavor, I knew it was going to be a lot of fun but you all are definitely making it better. With all that being said, let’s dive into the new update on how everything is going on!   Like I said, I have been doing this for two weeks and I already feel better and am performing better. Those were the ultimate goals, plus looking better aesthetically. If I were going for this for just the looks, I wouldn’t make it…because as you all know, me and food are pretty good friends and putting restrictions on everything I...Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: Front Squat 3×3 @75% 2×2 @80% 1×2 @ 85% Lean: Front Rack Lunge 6×6 Total Reps Every 1:25   Metcon: Welded 3 Rounds for Time: 20 Box Jumps 24/20 20 Hand Release Pushups 10 Deadlifts 205/140 Advanced 225/155 DL     Welded Lean 3 Rounds for Time: 20/15 Cal Bike 20 Plank To Pushups 10 Deadlifts 205/140 Advanced 225/155 DL     Mobility: Pre – Super Front Rack (pg. 260) Post – Calf Smash       OPEN GYM 8am to 9am       SKILLS CLASS  Handstand Walks/Pushups Shoulder Accessory       MOBS AND YOGS 5;30 to 6:45       LADIES NIGHT Warm up: Tabata jump rope   Skill: Kipping Pull-Up 3 sets of :30 sec max effort   WOD: Dice Game 40 Du 12 Box Jumps 150m Row 15 KB Swings 8 Burpees 15 Medball Slams...Read more

GROUP CLASS WORKOUT   Warm Up:   3 lap run, 25 air squats, 20 scorpions 2 lap run, 20 situps, 8 burpees, 20 PVC PT, 8 burpees   Strength:   8 Rounds Every 1:20 2 Power Snatch + OH Squat Lean:  2 Hang Power Clean + Front Squat       Metcon:   Welded 15 Min AMRAP Buy in: 60 Ab Mat situps 10 Pullups 10 Hand Release Pushups 10 Box Jumps 24/20   At 8 minute mark 90 sec plank*   Advanced: Chest to Bar Pullups   Welded Lean 15 Min AMRAP Buy in: 60 Ab Mat situps 3 Man Makers 35/20 12 Plank to Pushup 10 Box Jumps 24/20   At 8 minute mark 90 sec plank*   Mobility of the day: Shoulder Rotator and Smash (p.250) Improves Ext. and Interal rotation, helps relieve shoudler pain         OPEN GYM 8am to 9am      ...Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 15 pushups 15 OHS PVC, 15 situps 7 inchworms, 20 PVC PT, 20 hollow rocks, 20 scorpions   Skill: Handstand Pushups, Ring Dips/MU, Pullups/Butterfly, OH Squats 16 Minutes Metcon:   Welded & Welded Lean 50-40-30-20-20-30-40-50 Men 40-30-25-15-15-25-30-40 Women Cals Stay on same machine for entire WOD All Out Effort Partner Up! One works on rests Each Partner must complete all Rounds   Mobility of the Day: Overhead Rib Mob (pg. 243) Improves: Overhead position/Shoulder Impingement/Front Rack       OLYMPIC LIFTING CLASS 8am to 9am with coach Kyle       COMPETITORS CLASS** 6:30 to 8pm with coach Jacob ** All athletes must be approved by coach Jacob before entering this classRead more

GROUP CLASS WORKOUT   Warm Up:  7 Rounds 30/15 DU Practice 2 Rounds 15 PVC PT, 15 OHS PVC   Skill: Pullup/RIng Dip/Muslce Ups, Rope Climbs, OHS 16 Minutes Make a Goal! Write it down, get it done.   Metcon:   Welded Buy In: 75 DU 3 Rounds 6 Power Snatches 95/65 12 Toes to Bar MIddle: 25 Hand Release Pushup 3 Rounds 4 Power Snatches 115/80 12 Pullups Cash Out: 75 DU Advanced: 5 Muscle Ups instead of Pushups   Welded Lean 5 Rounds 10 Thrusters 85/55 10 Cal Bike 10 Hand Release Pushups 15 KB Swings 53/35   Advanced: 95/65   Mobility of the Day: Glue Smash & Floss (pg. 300) Improves: External Hip Rotation, Low Back Pain, Hip Extension       OLYMPIC LIFTING CLASS 8 to 9am with Coach Kyle       MASTERS CLASS (AGES 40+) 8:30 to 9:45am with Coach Arthur      ...Read more