Blog

Sabrina is hard not to love, she is fun, has an upbeat personality, but she wont take crap! As much as I love all the male trainers, I apperciate having Sabrina around all the time, because she gets all the girl stuff 🙂 I appreciate all the hard work and time she puts into the ladies night! It was so much fun and separates itself from general class. Sabrina is the sweetest most kind person, I look up to her a lot in Welded, she is strong and determined, and I would be lucky to become an athlete like you Sabrina!Love,Lindsey Y.   Sabrina,   You are the best! Thank you for not only being a great coach but a friend too! No matter the skill difference between us, you always make yourself relatable and I LOVE that about you! You push me to do my best and you believe...Read more

GROUP CLASS WORKOUT   Warm Up: 6 Min AMRAP 20 DU (40 Singles), 8 Goblet Squats, 10 V-ups   Strength: Find 1RM Front Squat 15 MIn Time Cap Foundational: 6×3 Front Squat   Metcon: Dynamic 13 Min Time Cap 4 Rounds 10 Thrusters 95/65 10 T2B Finish with 75 Double Unders   Foundational 13 Min Time Cap 4 Rounds 10 DB Thrusters 12 K2E/ V-ups Finish with 150 Singles   Mobility: Pre -Front Rack (pg. 260) Banded Hip Ext. (pg.329) Post – Couch Mobilization (pg. 331)       OLYMPIC LIFTING CLASS   Strength:  Hang Power Clean Snatch High Pull   Accessory Push Jerk Bench Press Reverse Hyper       COMPETITORS CLASS WORKOUT   CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up: 4 Rounds 30/30 goblet squats/situps 10 burpees, 20 lunges   Strength: 12×1 Front Squat @85% (Every 50 seconds)   Metcon: Dynamic 4 RFT 4 Power Cleans @135/95 4 Front Squats @135/95 4 S2OH @135/95 10 Lateral Burpees   Foundational 4 RFT 8 Kb Swings 53/35 8 Goblet Squats 53/35 8 Dumbbell Push Press 10 Burpees   Mobility: Pre – Super Front Rack Post – Hamstring Smash on Lacrosse ball       ENDURANCE CLASS WORKOUT Metcon: Row Ladder All out effort of: 1 min on, 1 min recovery 1 min on, 50 second recovery 1 min on, 40 second recovery 1 min on, 30 second recovery 1 min on, 20 second recovery 1 min on, 10 second recovery After you get to the bottom of the ladder you will then ascend back up.   Core: The Derek Special       SKILLS CLASS  Breaking...Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: Back Squat (14 Minutes) 4 @75%, 3 @80%, 2×2 @85%, 8 @70%   Metcon: Dynamic Repeat WOD 9/9/14 12 Min AMRAP 15 DU 8 Box Jumps 24/20 5 Thrusters 95/65   Foundational 12 Min AMRAP 30 Singles 8 Step Ups 5 DB Thrusters   Mobility: Pre – Banded Hip Extension (pg. 329) Post – Hamstring Stretch With Bands On Your Back       ENDURANCE CLASS WORKOUT Warm-up: 30/30 bike for 5 minutes 3 Rounds 10 air squats 10 v-ups 10 burpees Endurance WOD 1 Mile Run Then 3 Rounds 10 Back Squats @50% 200m Run 20 KBS 200m Run       SKILLS CLASS  15.5 Release and Breakdown       MOBILITY CLASS 15.5  Breakdown mobility style!!       LADIES CLASS WORKOUT Warm-Up: With Coach Kris “The Matt Chan Warm-Up”   Skill: Ring Dips   WOD: 12 Min...Read more

GROUP CLASS WORKOUT   Warm Up: 3 min Machine, Get Warm! 20 scorpions, 10 stretch lunges, 15 burpees, 20 stretch lunges, 20 scorpions   Strength: 40 Banded Good Mornings 40 Hollow Rocks 50 Russian Twists each side 50 Lunges Total w/ KB   Welded Partner Mash For Time: “Grace” 30 Clean and Jerks 135/95 “Fran” 21-15-9 Thrusters 95/65 Pullups “Grace” 30 Clean and Jerks 135/95   Welded Lean Partner Mash For Time: “Angie” 100 Pullups 100 Pushups 100 AbMat Situps 100 Air Squats “Karen” 150 Wall Balls 20/14   Mobility: Pre – Couch Super Stretch (331) Post – Super friend calf smash!       COMPETITORS CLASS WORKOUT CLICK HERE  Read more