Blog

Todays Challenge is 20 alternating pistols in 1 minute!  Scaled is to a 12 inch box with 1 45lb plate.  Take a picture of you attempting this challenge and then show it to the front desk for a raffle ticket!   GROUP CLASS WORKOUT   Warm Up: 3 Rounds of: 30 sec Plank OR 30 sec Handstand Hold ,10 Goblet Squats, 10 OH Plate Lunges, Finish with: 1 Min Lateral Hip Distraction, 15 PVC PT, GM   Strength: 7×2 Front Squat 80-85% Every 90 Seconds Challenge: 20 alt. Pistols in 1 minute. Scaled to 16 inch box   Metcon:   Welded 5 Rounds 3 Min AMRAP 3 Power Snatches 115/75 6 Box Jumps 24/20 9 Air Squats Rest 1 min Scaled: Power Cleans Adv: 135/95   Welded Lean 5 Rounds 3 Min AMRAP 10 Cal bike 10 Thrusters (45/35) 5 Burpees Rest 1 min Adv: 75/55   Mobility of The...Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   3 Rds: Scaled only do 2 Rounds: 20 DB Rows each arm 20 DB Step Ups Adv: 12 Pistols instead of Step Ups 30 Banded Good mornings   Metcon:   Welded 1200m Run (Both) 70 Thrusters 95/65 50 BFB 40 Front Squats 135/195 20 Muscle Ups/40 Pull Ups 10 Clean and Jerk 155/105 Adv: FS 155/105 C&J 195/130   Welded Lean For Time: 70 Air Squats 60 AbMat Situps 50/40 Cal Ski 40 Wall Balls 20/14 30 Jumping Squats 20 Burpees 10 Cal Bike   Mobility Of the Day:  Partner Calf Smash Improves: Cell phone reception and data chargesRead more

By: Sharae Townsend We are brainwashed from seeing in the media everywhere that eating less while dieting makes you skinny. This is a myth. The reason people have such a hard time sticking to their “diets” is because they are not eating enough. You are not getting the proper nutrients needed when you don’t eat enough. By the end of the day after starving yourself you are eating a bag of chips or a box of cookies to feed your cravings. Everyday your body needs greens, protein, carbohydrates, good fat and lots of water. You would be surprised on the amount of food your body needs in one meal especially for a Weldedter. You need to fill your body with good energy and fuel to not allow yourself to crave the bad food. A good way to roughly estimate the amount of protein your body needs on a daily basis...Read more

Group Class Workout   Warm Up: 3 Minute Machine 20 air squats, 20 scorpions, 20 leg swings, 15 PVC PT, GM PVC Progression for Overhead Movements   Strength: 5 Sets of: Push Press + Push Jerk + Split Jerk Lean: 5×3 Push Press Every 1:30   Metcon:   Crossfit Lean   Chipper 1500m Row 50 Walking Lunges 40 Box Jumps 24/20 30 Wall Balls 20/14 20 T2B/Knee Raises 10 Cal Bike   Welded 14 Min AMRAP 10 Squat Cleans 115/75 12 Lateral Burpees 8 Squat Cleans 135/95 12 Lateral Burpees 6 Squat Cleans 155/105 12 Lateral Burpees 4 Squat Cleans 175/115 12 Lateral Burpees 2 Squat Cleans 185/125 12 Lateral Burpees Max Squat Cleans 205/135   Adv: M 135/155/185/205/225/245 Adv: F 95/105/125/135/145/155   Mobility Of The Day: Bilateral Shoulder Flexion (pg.259) Improves: Overhead Position, Front Rack PositionRead more

By: Trent Soares Being active is a vital part of a healthy lifestyle. As we know, America is not getting the daily recommended physical activity needed. It has also been proven that the inactivity starts at a young age. Becoming a father this past year has opened my eyes to responsibility. My view on fitness may be different to others but our ultimate goal is the same, maintaining a healthy lifestyle. So, how do we instill this behavior into our children without pushing them away. Here are some examples that I have come up with to try with my daughter Mahina in the future and also examples that seemed to work for me as a child of a physically active family. If you parents’ have any other techniques or failures, please contact me at [email protected] or leave a comment with your stories. I would love to hear them. Be a Fit Dad...Read more