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GROUP CLASS WORKOUT Warm Up: 3 Rounds 5 Single Arm KB OHS (each side) 20 Band Pull Aparts 20/15 Cal. Machine 5 Tempo Push Ups (3000) Accessory Work: (Do Not Superset) 5×15 BB Upright Row (every 1:15) 5×40 Banded Tricep Extension (every 1:15) MetCon: Welded Rx & Lean: 8 Rounds 10 Alt. DB Squat Snatches (50#/35#) 40 Double Unders 30 second rest Intro: 8 Single Arm KB Swings (each side) 80 Single Unders Welded Athlete: 6 @75#/50# 70 Double UndersRead more

By: Joaquin Ramirez We are now two weeks into the nutrition challenge and already we have seen quite an improvement in a lot of people! For those of you who decided to opt out of this years challenge I have gathered some of the most important takeaways when it comes to changing your nutrition. #1 Remember that when you set goals “ I want to lose 5 pounds of fat” you must first understand how you’re going to get there. You’ll have to set smaller goals to achieve the bigger ones. So if the goal is to lose body fat then maybe you will set your first goal of eating vegetables at every meal. Once you have done that consistently for a week or two then you set another goal of possibly replacing sugary drinks with water, sparkling water or zevia. Once that has been achieved you can then look into...Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx: 5 Rounds (Not for Time) 25/20 Cal. Bike 3 Squat Snatches or 5 DL (Choose Weight) 2-4 Ring MU or 8-12 Pull Ups *30 Minute Time Cap Lean: 5 Rounds 15 Burpees 30/24 Cal. Row 15 Hang Power Snatches (65#/45#) 30 V-Ups Finish with: 4 minutes of Planking *38 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 Walking Lunges 10 Sit Ups 5 Jump Squats 10 KB High Pulls 20 Banded GM Strength: Back Squat (every 2:00) 5×4 @75-80% MetCon: Welded Rx & Lean: 9 Minute AMRAP 7 Clean and Jerks (135#/95#) 7 Toes to BarRead more

By: Trent Soares Sleep is underrated in the conversation about health. A good night’s rest can reduce stress, improve concentration, productivity, and immune functions. Bottom line is that good sleep is one of the pillars of health along with exercise and nutrition. One tip that I have learned this past Holidays to optimize sleep involves light. A dim light left on in the room can interfere with a person’s circadian rhythm and melatonin secretion. There is evidence behind the same consequences happening around blue light. Blue light is projected from smartphones and if exposed to in proximity to bed time it may shortened total sleep time, surpress melatonin production, andincrease the frequency of nighttime awakenings. There are positives of blue light exposure such as boosting alertness, helps memory, and elevates mood. But at least right before bed, it is not a good idea. Don’t worry, you don’t have to throw...Read more