Blog

By: Share Townsend St. Patrick’s Day is a feast day based on St. Patrick, the patron saint of Ireland who died on March 17th; that is why we celebrate the holiday on March 17th. He was Roman Catholic and was captured by Irish raiders and taken to be a slave. During his time being a slave he “found God”. God told him to flee to the coast and a ship would be waiting for him. He took the ship home and spent many years converting the pagan Irish to Christian. Today, there are many feasts, parades, celebrations, and symbols for St. Patrick’s Day. Some symbols include shamrocks, leprechauns, and wearing green. The shamrock is a three leaved plant that is the official flower of Ireland and believed to represent the Holy Trinity. Wearing green represents the country of Ireland. Here is a recipe for Homemade Corned Beef and Cabbage from nourishingjoy.com Ingredients: 1 3-pound beef brisket, grass-fed 1...Read more

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