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GROUP CLASS WORKOUT   Warm up:  30/30 sprints for 4 minutes then: 25 Air Squats 20 GM 15 V-ups 10 Inch worms   Strength:  8 sets of: Welded: 2DL+1 Hang Clean + 1 Jerk Welded Lean: 5DL+4 Hang Cleans   Metcon: Welded 4 rounds of: 3 Min AMRAP 10 Push Press (95/65) 10 Front Squat (95/65) 10 Cal on Bike 1 min rest   Welded Lean   15 min AMRAP 10 KB Swings (53/35) 10 Goblet Squats (53/35) 10 Cal on Rower   Mobility:  Pre – Banded Hip Extension (pg. 329) Post – T-Spine Smash with lacrosse ball or foam rollerRead more

by: Alvie Hafen How many times should I work out a week? This is one of the most common questions I come across with my clients. Is two times a week enough? Is five times a week too many? There is a right way and a wrong to approaching your workouts and how many times a week you should attend class. For the beginner, the person who hasn’t jumped rope in 30 years, or hasn’t run a mile since high school, two days a week is a good start. You want to introduce the body back into moving again. The muscles will ache and the lungs will burn, even from just two days a week. If you push that first week and go 4 or 5 times, the body will react negatively. Don’t dive in the deep end of the pool. Once the body starts to adjust and grow stronger,...Read more

Have you got your Yoga on yet?  If not, why?  Would you change anything about yoga if you could?  These are the questions we are wondering and more as we continue to grow our yoga program.   Listed below is the link to the yoga survey that will only take you short amount of time to help us continue to bring you the best service possible! When you complete this survey let Sabrina know at the front desk and she will provide you with a free drop in to one of our yoga classes!  Thank you for your help!   http://survey.constantcontact.com/survey/a07ebglb8x7idrxhalf/start     GROUP CLASS WORKOUT   Warm Up:   Trainer Choice   Strength: 6×3 Clean Grip DL (Every 1:20) No mixed grip. *After each set 3-5 Strict Pullups  or 10 V-Ups   Metcon:   Welded Buy In: 25 Pullups/3 Rope Climbs 2 Rounds 6 Power Cleans 155/105 18 Wall...Read more

3 Tips to Become a Better Athlete in the Gym By Jacob Wellock 1. Showing up early and being productive. What that means is when you come in early, what are some things that you should do? Some things that you should do is some preworkout foam rolling or individual stretches to help open what you know is already stiff. That doesn’t mean you go to town on your soft tissue with long holds like yoga, because that will make you feel lethargic when you go to train, that is the last thing you want to do. You want to be in the zone when you are about to work out and to optimize your training, pick that certain one stretch that you know is going to help open you up for that snatch or that squat so you get the best out of yourself. The only way to kick...Read more

By Leo Fontana   So you have been doing Welded for awhile now and for some reason you have not seen any #gains the past 3 months or so.  You show up every class 5 minutes early so you can mobilize, always pay attention during the notes and complete the entire warm up as prescribed.   By the time strength comes around you are so excited to lift that heavy barbell but then you think to yourself: “ I haven’t made gains in so long!  I have been stuck on the same numbers and I haven’t really seen any improvements in my pull ups or on that stupid Devil machine we call an assault bike!”   So what now? Are you suppose to just be happy with that and maybe in another year you can get a little better? NO!!! You push harder, everyday! For those of you who can identify...Read more