Blog

Group Class Workout   Warm Up: 20/15 Cals, 15 OHS PVC, 20 arm circles, 10 burpees, 15 PVC PT, GM PVC Progression for Snatch (5 Minutes)   Strength: Snatch 15 Minutes 10 Heavy Single or Snatch Practice Beginner Complex: 1 Power Snatch + 1 Hang PS + 1 OH Squat   Metcon:   Crossfit 0-3 Minutes (Complex) -1 TTB, 1 Pullup, 1 C2B (Adv only) -2,2,2, 3,3,3,4,4,4….   Scaled: Banded Pullups, Knee Raises 3,3,6,6,9,9,…. Rest 1 Minute   3 Rounds 5 Power Cleans 95/65 10 Front Rack Lunges 95/65 15 S2OH 95/65     Welded Lean   5 Rounds 10 DB Snatches 40/30 30 Double Unders 10 Burpees 30 Russian Twist (Total) 20/16   Mobility Of The Day: Bilateral Shoulder Flexion (pg.259) Improves: Overhead Position, Front Rack PositionRead more

By: Joaquin Ramirez All too often do I hear disappointment in people’s voices when the gym doesn’t go as well as planned. It is very common to be your worst critic and it is okay to get a little fired up about bad performances. The reason we get fired up is because we care. The problem lies in letting that performance do more than just fire you up for tomorrow. We need to try and take that disappointment and turn it into something positive such as inspiration to work harder to achieve those goals. Let the fact that you have room to improve inspire you that way you put no limit on your potential. We all have bad days; it’s going to happen. We also all have some sort of disappointment if we do not achieve what we set out to do. Just remember it is you vs. you and...Read more

By: Joel Cochran Okay so I am going to go out on a limb here and talk about something that seems to be a little taboo in our society these days. It is a subject that everyone knows, yet no one wants to talk about. It can’t be proven by science, yet millions of people have dedicated their lives to it. Its nothing that you can see, touch, hear, smell or taste but you can feel it with every step you take. What I am going to write about is Faith… I know what you might be thinking right now, what does religion have to do with fitness? How they compare might surprise you. You must be willing to invest your time  We should all know by now that results don’t just magically fall from the sky. Want to lose weight? Dial in your diet. Want to gain muscle? Lift...Read more

Group Class Workout   Warm Up: 3 laps forward, 2 laps backward,  20 air squats Dynamic Warmup (4-7 minutes) Finish: 20 arm circles, 15 PVC pass throughs, 15 PVC good mornings     Strength: Push Press Welded & Lean: 5×5, increase in weight (every 90 seconds) Finish with: 1×20 strict press     MetCon: Welded: 15 minute AMRAP 50 wallballs (20#/14#) 10 cleans (135#/95#) 50 wallballs 10 cleans (155#/105#) 50 wallballs 10 cleans (185#/125#) max wallballs   Welded Lean: 15 minute AMRAP 8 med. ball slams (30#/20#) 12 push ups 18 V-Ups     Mobility of the Day:  Couch Stretch (pg.331) 2-3 minutes each side. Improves: Squat position, hip and low back pain.Read more

By: Derek Wellock Now the holiday season in starting and this time of year can cause so much stress and anxiety for people. I know many people dread the holiday season because of the stress that can come with it. This doesn’t have to be the case. We all have the choice to choose how we feel and how we react to certain situations. The holidays are no different. With this wonderful time of year, take the time to truly appreciate all the great things we have in our lives. Take the time to appreciate all your family members and friends, and make sure you tell them you appreciate them. Give thanks to people, forgive people, and be gratefully for the opportunity to do so. In our great country, we have so many blessings to be grateful for every year, and it saddens me to see such a joyful time...Read more