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Group Class Workout   Warm Up: Trainer Choice   Strength: 50 Barbell GM 50 Back Rack Lunges 50 Weighted Sit Ups (14 Minutes)     Metcon:   Welded Partner WOD 50 DL 185/125 25 TTB 50 Front Squats 155/105 25 Burpees 100/80 Cal Machine 25 Thrusters 115/85 50 AbMat Sit Ups 25 Snatches 95/65 50 Wall Balls 20/14     Welded Lean 5 Minutes Max Cals Rest 2 Minutes 5 Minutes Max KB Swings (Russian) Rest 2 Minutes 5 Minutes Max Ab Mat Sit Ups   *Add All Reps together for Score   Mobility Of the Day:  10 Minutes! That is the goal today. Roll out and stretch muscles that are sore and tight.Read more

Group Class Workout   Warm Up: Trainer Choice   Strength: 2 Rds: 10 Wide Grip Strict Pullups, 20 Heavy Weighted Lunges, 30 Weighted Situps 10 Min Time Cap   Metcon:   Welded   Teams of 2                              27-21-15-9                                      Clean and Jerk 145/100             Bar Facing Burpees                         Toes to Bar                                       Adv: 175/125 26 Min Time Cap   Welded Lean 6-12-18-30-42                                                                       Air Squat                                                                               Russian Twist each side (20/16)                                                 Cal Bike   Mobility: 10 Minutes, pick a weakness, attack it. Get better. Give you body the attention it deserves.Read more

Group Class Workout     Warm Up: 2 minutes on machine 2 rounds: 15 goblet squats, 15 situps, 15 Russian kettle bell swings Finish with: 1 minute goblet squat hold, 15 PVC pass throughs, 15 PVC good mornings     Strength: (14 minutes) Welded: Back Squat establish 1 rep max Lean: Back Squat 5×4 (moderate weight)     MetCon: Welded: 5 Rounds 15 wallballs (20#/14#, 10’/9′) 15 burpees   Welded Lean: 3 rounds 10 dumbbell thrusters (30#/20#) 20 lying leg lifts 10 jump switch lunges 20 double unders     Mobility of the Day: Lower back stiff, pain in your shoulder? Talk to your coach! We are here to help! Ask us!  Read more

Are you moving well? By: Leo Fontana So you hear your coach telling you, “knees out, chest up, full range of motion” and a lot of the time you get irritated because you’re sick of hearing those cues. Well, remember why your coach is saying all those things?! Because he/she cares about you. Many times in class you’ll hear many of the same words over and over again. The reason why this is happening is because your coach is trying to get you or your classmate to move as well as possible. Being able to move well will help you be more efficient, allowing you to save energy, making you go faster, at a higher intensity and having better results quicker. Being able to perform a movement to the best of your ability is crucial to maintain a strong, healthy body. It aids longevity in fitness and it keeps you injury free for...Read more

By: Arthur Anderson A few months ago I thought I would try a low carb way of eating.  So I started with roughly a 50g/day carb diet, while still maintaining my protein intake and I didn’t pay too much attention to the fats.  Also I stopped adding supplements to my diet.  It seemed to be working okay for the first week or so, I wasn’t hungry and I was only eating 2-3 times per day.  Then I began to notice that I was getting less energetic towards my crossfit workouts and I wasn’t performing as well.   It couldn’t be the diet, right?  I was certainly getting enough protein.  Then I had my yearly blood test and wellness checkup and wasn’t as good as it was in the past, higher cholesterol, higher TSH, weight gain and higher blood pressure; this led to more frustration but I still wasn’t making the connection...Read more