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GROUP CLASS WORKOUT   Warm Up: 3 lap run 2 Rds: 20 banded GM, 12 goblet squats, 4 inchworms 20 leg swings, 10 stretch lunges   Strength: Find a 10 Rep Back Squat Max 14 Minutes Lean: 3×10 Moderate weight   Metcon: Welded   14 Min AMRAP 50 Wall Balls 20/14 40 KB Swings 53/35 30 Toes To Bar 20 S20H 95/65 Adv: Add 5 MU/15 Ring Dips Adv: 115/105 Welded Lean 14 Min AMRAP 50 Wall Balls 20/14 40 Ab Mat Situps 30/22 Cal Bike 20 Thrusters 75/55 Adv: Add 5 MU/15 Ring Dips Adv: 95/65   Mobility of the day: Couch Mobilization (pg.331) Improves: Back and Hip Pain, Knee Pain, Hip Extension       OPEN GYM 8 to 9am       SKILLS CLASS Sled pull and push Hamstring accessories         COMPETITORS CLASS  6:30 to 8pm with Coach JacobRead more

By: Arthur Anderson   What is Paleo?  Or for that matter what is Primal? Paleo is a diet that mimics our Paleolithic ancestors and Primal is a lifestyle that mimics our Paleolithic ancestors. In addition to eating good food our Paleolithic ancestors enjoyed an active and enriching life, that didn’t include many of the stresses that we have today.  The Primal Lifestyle is a way of modeling our diet, exercise and lifestyle behaviors after our primal ancestors while adapting them to the realities of our modern lifestyles. The first exercise behavior I would like to discuss is the concept of Moving Frequently at a Slow Pace. As an avid Weldedter this statement could be considered sacrilege.  The euphoria of popping your heart rate up over 85% and then collapsing on the floor at the end of the workout, what can be better than that.  Nothing, when it’s not chronically abused.  High intensity workouts put...Read more

GROUP CLASS WORKOUT   Warm Up: 1 min plank, 25 air squats, 20 situps, 10 pushups Finish with 15 PVC PT, GM, 20 leg swings each, 20 scorpions 60-90 Seconds Each Side Banded OH Distraction (Lats) Strength: 2 Rounds 3 laps around both rig HEAVY Farmers Carry 50 Banded Tricep Extensions and 30 Banded GMs Metcon: Welded & Welded Lean   8 Min AMRAP Alt Partner Partner 1: 12/9 Cal Bike Partner 2: Max Hand Release Pushups Score is Cals + Pushups Rest 3 min 8 Min AMRAP Alt. Partner Partner 1:12/9 Cal Row Partner 2: Max Thrusters 95/65 Score is Cals + Thrusters   Mobility of The Day:  Super Friend Quad Smash     OPEN GYM 8 to 9am     MASTERS CLASS (AGES 40+) 8:30 to 9:45am With Coach Arthur      Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run 2 Rds: 10 Jump Squats, 16 lunges, 45 sec plank 75 sec lateral hip distraction each side   Strength: Front Squat 5×4 @75% Every 90 seconds   Metcon: Welded Buy In: 500 Meter Row 10-8-6-4-2 Power Cleans 135/95 20-16-12-8-4 Pull Ups Cash Out: 500 Meter Row Adv: 155/105 Chest to Bar   Welded Lean 30-20-10-20-30 BB Thrusters Burpees Walking Lunges Total Adv: Burpee to rig   Mobility of The Day: Super Couch Stretch Improves: Bottom of the squat, Hip Extension, Tight Quads     OPEN GYM 8 to 9am     MASTERS CLASS (AGES 40+) 8:30 to 10am With Coach ArthurRead more

GROUP CLASS WORKOUT   Warm Up: 25/18 Cal Machine 2 Rounds: 12 V-ups, 15 KBS Russian, 12 Pushups 20 leg swings, 20 scorpions   Skills: OHS, Double Unders, Handstand Pushups, Pullups 16 Minutes   Metcon: Welded   6 Min AMRAP 5 Burpees 6 Thrusters 95/65 7 KB Swings 53/35 Rest 3 mintues 6 Min AMRAP 5 Burpees 6 Thrusters 95/65 7 KB Swings 53/35 Welded Lean 15 Min AMRAP 10 Thrusters 75/55 10 Burpees :30 sec Plank   Mobility Of The Day: Executive Hip Stretch (pg. 313) Improves: Knee out position, Hip and back pain     YOGA SCHEDULE Strengthen & Lengthen 6 to 7am 4:30 to 5:30pm Rest & Restore 5:30 to 6:30pm   Guided Stretching 7 to 7:30amRead more