Blog

By: Derek Wellock There are huge benefits found in simplicity.  Most people do not need a special diet plan, or weigh every meal and make sure you input every bite it into an app.  The body is the perfect system and is built to run optimally as long as you treat it right. The problem is in our fast-paced society, we are in a rush, and when in a rush, we usually grab some kind of food that is highly processed and eat it fast as we can.  There is a trick that can help you drop some unwanted body fat, reduce how much money you spend on food, and improve your health. SLOW THE **** DOWN!  Ok, the implied curse word may or may not have caught your attention.  But the reality is slowing down, eating slower and gaining mindfulness of what you are eating and why you are...Read more

GROUP CLASS WORKOUT Warm Up: 3 Minute Machine 20 Goblet Split Squat 20 KBS 20 PVC PT Strength: Front Squat (every 2:00) Build: 4×6 Weld/War: 4×3 (Heavy) MetCon: Build: 5 Rounds 10 Bar Facing Burpees 10 Power Cleans (95#/65#) 12 Minute Time Cap Welded: 5 Rounds 10 Bar Facing Burpees 10 Power Cleans (135#/95#) 12 Minute Time Cap Warrior: 3 Rounds 15 Bar Facing Burpees 10 Power Cleans (205#/135#) 12 Minute Time Cap LEAN CLASS WORKOUT Warm Up: 3 Minute Machine 20 Goblet Split Squat 20 KBS 20 PVC PT MetCon: Midtown Lean: 8 Minute AMRAP 10 DB Step Ups (35#/20#, 24”/20”) 10 DB Push Ups 10 DB Hang Power Cleans (35#/20#) 2 Minute Rest 8 Minute AMRAP 10 DB Lunges (35#/20#) 10 DB Burpees (35#/20#) 10 DB Bent Over Rows (35#/20#) 2 Minute Rest 8 Minute AMRAP 10/8 Cal. Ski 10 Pull Ups 10 Alt. V-Ups (each leg)Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 5 Rounds 14 Kipping Leg Raises 40 Cal. Bike 25 Minute Time Cap Welded: 5 Rounds 14 T2B 40 Cal. Row 25 Minute Time Cap Warrior: 5 Rounds 20 T2B 30 Cal. Ski 25 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 20 Step Ups 20 KBS 2 laps around the rig Skill: 10 minutes Handstand or Muscle Up Work MetCon: Build: 15 Minute AMRAP 2 Rounds 12 Banded C2B Pull Ups 40 Air Squats 2 Rounds 10 Power Snatches (95#/65#) 20 Box Jumps (24”/20”) Welded: 15 Minute AMRAP 2 Rounds 4 Bar Muscle Ups 20 Alt. Pistols 2 Rounds 10 Power Snatches (135#/95#) 20 Box Jumps (24”/20”) Warrior: 15 Minute AMRAP 2 Rounds 4 Ring Muscle Ups 20 Alt. Pistols 2 Rounds 10 Power Snatches (135#/95#) 20 Box Jumps (24”/20”) LEAN CLASS WORKOUT Warm Up: 2 Rounds 20 Step Ups 20 KBS 2 laps around the rig South Lean: 4 Rounds 1500 Meter Row 30 Air Squats 10 Burpees 38 Minute Time Cap Midtown Lean: For Time: 100/80 Cal. Bike 100 Plate G2OH (45#/25#) 100 Sit Ups 100 Burpees 100 Air Squats 100/80 Cal....Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15/12 Cal. Machine 12 SA Hang DB Snatches 10 Goblet Squats  Strength: Snatch (every 2:00, drop & reset) Build: 5×5 Power Weld/War: 5×3 Squat MetCon: Build: For Time: 80/70 Cal. Bike 30 Wall Balls (14#/10#) 10 Power Cleans (95#/65#) 25 Wall Balls 10 Power Cleans 20 Wall Balls 10 Power Cleans 16 Minute Time Cap Welded: For Time: 80/70 Cal. Row 30 Wall Balls (20#/14#) 10 Power Cleans (155#/105#) 25 Wall Balls 8 Power Cleans (185#/125#) 20 Wall Balls 6 Power Cleans (205#/135#) 16 Minute Time Cap Warrior: For Time: 80/70 Cal Row 30 Wall Balls (20#/14#) 10 Power Cleans (225#/155#) 25 Wall Balls 8 Power Cleans (255#/165#) 20 Wall Balls 6 Power Cleans (275#/175#) 16 Minute Time CapRead more