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Group Class Workout   Warm Up: 25/20 Cals, 20 lunges with 1 KB in front rack, 15 jump squats, 15 PVC PT, GM Finish with: 1 Min Banded Hamstring Distraction   Strength: 8×2 Back Squat Every 90 seconds Stay at 80% for all 8 rounds Lean: 8×4 Moderate Weight   Metcon:   Welded Open WOD 12.4 13.3 12 Min AMRAP 150 Wall balls 20/14 90 Double Unders 30 Muscle ups   Scaled: (45 pull up + 45 push ups)   Crossfit Lean   4 Rounds 500m Row 25 Wall Balls 20/14   Mobility Of The Day: Bilateral Shoulder Flexion (pg.259) Improves: Overhead Position, Front Rack PositionRead more

Group Class Workout   Warm Up: 2 Min machine go Hard get warm! 2rds: 12 pushups, 12 KB single arm high pulls, 4 inchworms Finish with: 30 banded GMs, 15 PT   Strength: Barbell Progression Power Clean Find 1 Rep Max Power Clean 14 Minutes Lean: 7×3 Power Clean Every 2 Minutes   Metcon:   Welded 4 Rounds 500 Meter Row 10 Power Cleans 135/95 8 Front Squats 135/95 Cash Out: 20 Lateral Burpees   Adv: 6 Power Cleans 205/135 5 Front Squats 205/135 Time Cap 20 Min Record Time (Add one second to time for every uncompleted rep after 20:00)   Crossfit Lean   30-20-10 Cal Bike 30/24, 20/15, 10/8 Med Ball Slams 30/20 Rest 2 Minutes 60-40-20 Air Squats Double Unders (Singles stay the same)   16 Minute Time Cap Keep Intensity up! Push the pace! (Add one second to time for every uncompleted rep after 16:00  ...Read more

Why You Aren’t Getting Results By: Alvie Hafen   The last 3 months in the gym have been disappointing. You haven’t PRed any lifts in months. The scale has shown the same number every day and you swear your pants are fitting tighter around your waist. You see other members yell in excitement as they PR their squat. In the locker room you overhear how someone lost 15 lbs these last 3 months. Why them? Why are they getting results and making gains and not you? I am going to tell you why. Time for some tough love and honesty. Alright we are going to go over some numbers. I am going to break down the month. Example 1 Workout 2x a week = 8 workouts a month   8/30 = 26.6% On average you work out once every 4 days… Consumes 10 beers a week (1.4 avg per day) =...Read more

Group Class Workout Warm Up:   1 min plank 3 rounds: 10 pushups, 15 Russian kettlebell swings, 20 banded good mornings Finish with: 4 inchworms, 20 scorpions, 15 PVC pass throughs, 15 PVC good mornings     Strength: Deadlift (every 2 minutes) Welded: 6×3, rising Lean: 6×5, choose weight     MetCon: Welded: 4 Rounds 10 thrusters (95#/65#) 10 toes to bar Scaled: 10 toes to ring/15 knee raises *8 minute time cap   Welded Lean: 4 Rounds 10 front squats (75#/55#) 10 pull ups/15 ring rows 10 burpees *12 minute time cap     Mobility of the Day:  Couch Stretch (pg.331) 2-3 minutes each side. Do it! Your body will thank you. Improves: Squat position, hip and lower back pain.Read more

Group Class Workout Warm Up: Trainer Choice   Skill: Rowing Technique and damper setting   MetCon: Welded: Every 3 Minutes (For 5 Rounds) Round 1 2 Rounds 8 overhead squats/front squats 8 toes to bar Round 2 2 Rounds 10 overhead squats/front squats 10 toes to bar *Add 2 reps per round until failure   Welded Lean: 8 Rounds 8 single arm Russian kettlebell swings, each arm (35#/26#) 8 goblet squats 8 single arm push press, each arm   Mobility: 10 Minutes, pick a weakness, attack it. Get better. Give you body the attention it deserves.Read more