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GROUP CLASS WORKOUT   Warm Up: 2 min machine 2 Rds: 12 air squats, 7 burpees, 12 PVC PT 1 Minute each side banded overhead distraction   No Strength     Metcon: Welded 100 DU 80 Wall Balls 20/14 60/45 Cal Row 40 Pullups 20 Thrusters 95/65 15 Hand Release Pushups 10 Power Cleans 125/85 Adv: 115/75 Thrusters HSPU instead of Hand Release Power Cleans 205/140lbs Finish 5 Rope Climbs   Welded Lean   For Time: 100 Total Body Weight Lunges 35/28 Cal Bike 30 Burpees 35/28  Cal Bike 60 Wall Balls 20/14   Mobility of The Day: Hip Capsule Internal Rotation (317) Improves: Hip Function and Hip Pain     OPEN GYM 8 to 9am     MASTERS CLASS (AGES 40+) 8:30 to 10amRead more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 75 Strict KB High Pull (Hang) 60 Goblet Squats     Metcon: Welded Partner Workout 6 Rounds for Time: P1. 8 Cleans 135/95 P2. 30 Double Unders P1.  8 TTB P2.  8 Burpees   Switch movements every round.   Welded Lean 20 Min Partner AMRAP 10 Cal Ski 15 Box Jumps 24/20 10 Cal Ski 15 Thrusters 45/35   Mobility Of the Day: Super Friend Quad Smash Improves: Happiness     YOGA Strengthen and Lengthen  6 to 7amRead more

GROUP CLASS WORKOUT   Warm Up: 3 lap run 3 Rds: 12 Jump squats, 12 KBS Russian, 10 pushups Finish with 15 PVC PT, GM , 10 stretch lunges   Strength: 5×3 Snatch DL Every 1:20 Lean: 5×3 Deadlift   Metcon:   Welded & Welded Lean 20 Minute EMOM 5 Burpees 5 Thrusters 95/65   Scale down accordingly.     Mobility Of The Day: High Glute Smash & Floss (pg. 302) Improves: Low back and Hip Pain     YOGA SCHEDULE  Strengthen & Lengthen 6 to 7am 12 to 12:45pm 4:30 to 5:30pm Rest & Restore 5:30 to 630pmRead more

GROUP CLASS WORKOUT   Strength: 80 Banded GM 50 Weighted Lunges If doing Open 16.3 skip.   Warm Up: Trainer Choice     Metcon: Welded 16.3 Open Welded Lean 20 Min AMRAP 15 Cal Ski 15 Thrusters 75/55 15 Burpees 15 T2B/Knee Raises *One partner works, one partner in plank.   Mobility Of the Day: Quad Smash Improves:  Unicorn health and happiness     YOGA SCHEDULE Strengthen & Lengthen 6 to 7amRead more

GROUP CLASS WORKOUT   Warm Up: 2 min machine 2 Rounds: 12 KBS Russian, 12 pushups, 12 air squats Finish with: 1 Min Lateral Hip Distraction, 15 PVC PT, GM   Strength: 6 Rounds of: 2 Power Cleans + Jerk Lean: 4 Deadlifts Moderate Weight Every 1:20   Metcon: Welded 5 Min AMRAP 45/35 Cal Ski Max Rep Thrusters 95/65 2 min rest 5 Min AMRAP 45/35 Cal Bike Max Rep Clean and Jerk 135/95 2 min rest 5 Min AMRAP 45/35 Cal Row Max Rep Squat Cleans 155/105   Welded Lean 19 Min AMRAP 20 Box Jumps 24/20 30 Ab Mat Situps 20 Jump Switch Lunges :30 Second Plank     Mobility of The Day: Calf Smash Improves: Knee pain, foot pain, bottom of the squat     YOGA SCHEDULE  Strengthen & Lengthen 6 to 7am 4:30 to 5:30pm Rest & Restore 5:30 to 6:30pmRead more