Blog

We all need to be reminded of this. Sometimes we are our own worst critics. As a coach sometimes I will hear people say “I’m not very strong” or “I suck at pull ups” or I’m awful at whatever it may be.  This sets the wrong tone right off the get go. We have to remember that we ALL have to start somewhere. Even the greatest athletes had to start somewhere. Maybe you can’t lift 200lbs, but I guarantee you can lift more than when you first started. It’s important to keep a positive mind set and remember how far you’ve come! Progress is progress even if it is slow. Sometimes we look in the mirror and aren’t happy with what we see. We think negatively to ourselves or might even comment something negative about our own bodies. It’s important to think: Would you talk to a friend the way...Read more

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