GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 single arm kettlebell front rack split squats (each side) 20 glute bridges 15 single arm kettlebell bent over rows (each arm) 10 single arm kettlebell presses (each arm) Finish with: 10 tempo air squats Strength: Back Squats (every 1:30) 4×4 3×2 MetCon: Welded: 14 minute AMRAP 2 Rounds...Read More

You’re not going to want to miss class today as it is a “retest” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: 400 meter run 20 front and...Read More

(Featured Image: Jeramie Lu Photography) GROUP CLASS WORKOUT Warm Up: 2 minute machine 2 Rounds 10 single arm kettlebell hang clean and jerk (each arm) 10 single arm kettlebell pause front squats Finish with: 20 hollow rocks Strength: Squat Clean + Front Squat (every 1:45) 6x 2 squat cleans + 1 front squat MetCon: Welded: 20...Read More

Just a reminder that both gym locations will be closed for some fun in the sun at Kings Beach for Day at the Lake!Read More

You’re not going to want to miss class today as it is a “retest” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded & Welded...Read More

You’re not going to want to miss class today as it’s a “Tier Testing” day! If you are new or need a refresher as to what the Tier System is and why we do them check out the original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: 2 Rounds 500 meter...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 scap pull ups 10 scap push ups 2 Rounds 10 kettlebell high pulls (each arm) 10 kettlebell strict press (each arm) Finish with: 10 burpees Strength: Strict Press (every 2:00) 5×10 MetCon: Welded: 10 Rounds 4 power cleans (135#/95#) 8 pull ups Welded Athlete: 185#/125#, 3 bar muscle ups...Read More

GROUP CLASS WORKOUT Warm Up: 3 minute machine 20 goblet split squat 20 kettlebell swings 20 PVC pass throughs Coach Led PVC Barbell Progression 2×5 tempo barbell front squats Strength: Front Squat (every 1:30) 6×3 or 6×5 (choose rep scheme based on ability) MetCon: Welded: 15 minute AMRAP 40 wall balls (20#/14#) 20 burpees 10 deadlifts (185#/125#)...Read More

You’re not going to want to miss class today as it is a “retest” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: DROM Coaches Choice MetCon: Welded &...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 3 Rounds 20 deadlifts (95#/65#) 400 meter run 3 Rounds 20 hang cleans (95#/65#) 500 meter row 3 Rounds 10 squat cleans  (95#/65#) 20/15 calorie skiRead More