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By: Joel Cochran Last month I wrote a blog titled “Build Bias” in which I touched on our 3 different programs (Build, Welded and Warrior) and how Build sometimes gets a bad wrap as the scaled or beginner program.  This Bias made me wonder if a veteran athlete can still see results from our base program? So what did I do? I made myself the test subject in which I started off with objective measurements in the form of a body scan and a test workout, then I completed 20 days of the build programming in 1 month (M-F).  I named this the #20daybuild challenge and below are my results.   We will first start off with the Body Scan.  During the #20daybuild challenge I mentioned that I wasn’t going to alter my diet or add in any additional programming that I wasn’t already doing before the challenge.  The point behind...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Single Leg KB RDL (each side) 15 Russian KBS Strength: Snatch Accessory (every 1:30) Build: 5x 3 Snatch DL + 9 HSHP Welded: 5x 3 Snatch DL + 1 HSS Warrior: 5x 4 Snatch Pulls @90% MetCon: Build: 3 Rounds 9 Pull Ups 3 Thrusters (105#/80#) 3 Minute Rest 3 Rounds 7 Pull Ups 4 Thrusters (95#/65#) 3 Minute Rest 3 Rounds 5 Pull Ups 5 Thrusters (75#/55#) 19 Minute Time Cap Welded: 3 Rounds 12 Pull Ups 3 Thrusters (145#/100#) 3 Minute Rest 3 Rounds 9 Pull Ups 4 Thrusters (135#/95#) 3 Minute Rest 3 Rounds 6 C2B Pull Ups 5 Thrusters (115#/75#) 19 Minute Time Cap Warrior: 3 Round 12 C2B Pull Ups 3 Thrusters (175#/115#) 3 Minute Rest 3 Rounds 9 C2B Pull Ups 4 Thrusters (155#/105#) 3 Minute Rest 3 Rounds 6 C2B Pull Ups 5 Thrusters (135#/95#)...Read more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 Hang DB Snatches (each side) 5 Broad Jumps 10 Air Squats MetCon: Build: 4 Rounds 16 Alt. DB Snatches (35#/20#) 12 Box Jump Overs (24”/20”) 8 Single Arm OHS (each side) 16 Minute Time Cap Welded: 4 Rounds 16 Alt. DB Snatches (50#/35#) 12 Box Jump Overs (24”/20”) 8 Single Arm OHS (each side) 16 Minute Time Cap Warrior: 4 Rounds 16 Alt. DB Snatches (75#/50#) 12 Box Jump Overs (30”/24”) 8 Single Arm OHS (each side) 16 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 Hang DB Snatches (each side) 5 Broad Jumps 10 Air Squats MetCon: Partner WOD 2 Rounds 10 Minute AMRAP 400 Meter Run 500 Meter Row 10 Minute AMRAP 10 Single Arm KB Push Press (35#/26#, each side) 10 Single Arm KB Front Squats (35#/26#, each side) 10 Burpees 20 KB Swings (35#/26#) *Partner one will...Read more

Great job to our 214 members that are part of the July Committed Club! These guys logged at least 12 visits in the month! Stay consistent and keep making gains! Winners of the $50 membership credit raffle will be drawn live next week on Instagram! If you have any questions about the Committed Club please contact Derek ([email protected]).⠀Read more

GROUP CLASS WORKOUT Warm Up 3 Rounds 15 PVC PT 10 PVC OHS 2 Rounds 15 Jump Squats 30 Banded GM Strength: Power Snatch (every 2:00) 4×5 (Build: Singles, Weld/War: TnG) MetCon: Build: For Time: 120/100 Cal Bike 75 Wall Balls 50 DL (135#/95#) 17 Minute Time Cap Welded: For Time: 2K Row 75 Wall Balls 50 DL (185#/125#) 17 Minute Time Cap Warrior: For Time: 2K Row 75 Wall Balls 50 DL (225#/155#) 17 Minute Time CapRead more