GROUP CLASS WORKOUT   Warm Up: 3 lap run, 20 PVC PT 7 rounds 35/15 Double Under Practice   Skills: Rope Climbs, Wall Walks/HPSU, MU/C2B/Pullup 18 Minutes   Metcon: Welded & Welded Lean 9 Rounds 30/20 on machine for cals 2 min break 9 Rounds 30/20 on machine for cals   Mobility: Pre – Banded...Read More

GROUP CLASS WORKOUT   Warm Up: 200m run 3 Rounds 12 pushups, 15 air squats, 15 PVC PT   Strength: 30 Reverse Grip Pull Ups Super Set: 4×10 DB Strict Press 4×8 Strict Toes to Bar or 14 V-Ups     Metcon: Welded Partners Barbell Madness 60 DL @95/65 50 Thrusters @95/65 40 Hang Cleans...Read More

GROUP CLASS WORKOUT   Warm Up: 60 DU (90 singles), 20 scorpions, 60 DU (90 singles) 20 PVC PT, 10 burpees, 25 situps   Strength: Push Press 6×3 Increase in weight Every 1:25   Metcon: Welded   5 Rounds 4 Clean and Jerks 135/95 8 Burpee Pullups 12 Air Squats   Cash Out: 75 Double...Read More

GROUP CLASS WORKOUT   Warm Up: Trainers choice   Strength: 12 min EMOM Welded: 1 front squat @ 80% + 2-5 strict pull ups or ringrows Welded Lean: 4 front squats @ 50% + 4 Burpees   Metcon: Welded 30 Box jumps 24/20 15 Power Cleans 135/95 15 T2B 15 Burpees   Welded Lean 30...Read More

GROUP CLASS WORKOUT   Warm Up: 3 laps, 1 min plank, 15 goblet squats, 15 V-ups 15 PVC GM, 20 leg swings, 15 burpees   Strength: 9 Rounds Squat Clean + Front Squat + Jerk Lean: Power Clean + 2 Hang Cleans   Metcon:   Welded 14 Min AMRAP 50 DU 25 Wall Balls 20/14...Read More

GROUP CLASS WORKOUT   Warm Up:  Trainer Choice   Strength: Push Press 5×4 Increase in weight Every 1:30     Metcon: Welded & Welded Lean 3 Rounds 500m Row 400m Run 50 DU   25 Min Time Cap Advanced: 4 Rounds   Mobility Of the Day: Suprapatella Smash and Floss (pg. 327) Improves: Knee Pain/Knee...Read More

By Jacob Wellock There is no secret that everyone goes through a daily stress, whether it is your job, kids, social environment, whatever it may be the majority of people are under some kind of stress. A great way to reduce that stress is to go to the gym. How can you utilize that work...Read More

By: Joaquin Rameriez Do you remember what it was like the first day you stepped into the box? For many of us it was unfamiliar territory. We would only come a day or two a week, which usually felt like a chore. We didn’t know how to perform all the movements perfectly or how all...Read More

  By: Karen Lilleyman I’ve heard these rebuttals many times to a suggestion that someone should incorporate yoga into their fitness regime. I even said a few of them myself before I started attending classes. These myths, combined with a fear of making a complete idiot of myself in front of men and women who...Read More

By: Sierra Belle Boutique It’s the New Year and you’ve been hard at work – on the job and in the gym. New Year, New Body, New You. We know your type and we have your number. You are that go-getter who never settles for less than the best from yourself. Yep, we know just...Read More