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Group Class Workout   Warm Up: 25/20 Cal Machine, 15 Goblet Squats 20 lunges, 20 scorpions, 20 leg swings, 15 PVC PT, GM   Strength: Back Squat 7×2 (Rising) Every 1:25 Start at 70%   Metcon:   Crossfit/ Welded Lean   7 Min AMRAP 7 Pull-ups/Ring Rows 7 Burpees 7 Wallballs 20/14   1 min Rest   7 Min AMRAP 7 Push-ups 7 Sit-ups 7 Box Jumps 24/20 Score its total reps between 2 WODS.   Mobility Of The Day: Bilateral Shoulder Flexion (pg.259) Improves: Overhead Position, Front Rack PositionRead more

Group Class Workout   Warm Up: 2Rds: 60 sec machine, 4 inchworms, 20 KBS Russian Finish with: 1 Min Banded Hamstring Distr., 15 PVC PT, GM   Strength: Deadlift 5×3 Heavy Lean: 8×6 Moderate 12 Minutes on your own (Rest at least one min between)     Metcon:   Welded   “Christine” 3 Rounds 500 Meter row 12 Deadlifts (Body weight) 21 Box jumps 24/20 Welded Lean “Barbara” 2 Rounds 20 Pull ups 30 Push ups 40 Sit ups 50 Air squats   Rest 1 minute in between rounds   Mobility of the Day: Quad Smash (pg. 324) Improves: Hip Function, Knee, Hip, and Low Back PainRead more

Group Class Workout   Strength: 4×5 Push Press Increasing in weight Every 2 Minutes Finish with: 30 Strict Press (Choose weight)   Warm Up: 1 lap bear crawl around rig, 15 pushups, 20 airsquats, 20 arm circles, 15 single arm KB press each side Finish with: 1 min plank, 20 scorpions,  15 PVC PT, GM   Metcon:   Welded 20 Min AMRAP 400m Run 10 Toes to Bar 10 Box Jumps 24/20’   400m counts as 1 rep 21 reps per round     Welded Lean 20 Min AMRAP 400m Run 10 Toes to Bar 10 Box Jumps 24/20’   Mobility Of the Day:  Couch Stretch (pg.331) 2-3 Minutes each side. DO it! Your body will thank you. Improves: Squat Position, Hip Pain, Low back PainRead more

Group Class Workout   Warm Up: Partner Up! 2 Rds each: Chest up, deep squats! P1 15 UnBroken Wallballs P2 Hold Plank 20 leg swings, 15 PT, GM PVC/Bar Clean Progression   Strength: Welded: 7×2 Squat Clean (Heavy) Drop and reset Welded Lean:  7×3 Power Clean + 2 Front Squat Every 1:45   MetCon: Welded & Welded Lean: 5 Rounds 0:30 Max Burpees to rig 1 Min of rest   Mobility Of The Day: Lower back stiff, pain in your shoulder? Talk to your coach! We are here to help! Ask us!Read more

Group Class Workout Warm Up:   3 minutes on a machine (75-80% effort) 2 rounds: 12 kettle bell/dumbbell thrusters, 20 sit ups, 3 inchworms Finish with: 1 minute goblet squat hold, 20 scorpions, 15 PVC pass throughs, 15 PVC good mornings   Strength: Front Squats (every 1:45) Welded: 5×3, rising (heavy triples @ 70%+) Welded Lean: 5×6, increase in weight   MetCon: Welded: 21-15-9 wallballs (20#/14#, 10’/9′) deadlifts (165#/115#) push ups Adv:  deadlifts (205#/135#), handstand push ups *9 minute time cap   Welded Lean: 4 Rounds 21 calorie row 15 lunges (each leg) 9 deadlifts (185#/125#)   Mobility Of the Day:  Couch Stretch (pg.331) 2-3 Minutes each side. Improves: Squat position, hip and lower back painRead more