GROUP CLASS WORKOUT   Warm Up: 1 min plank, 25 air squats, 20 situps, 10 pushups Finish with 15 PVC PT, GM, 20 leg swings each, 20 scorpions 60-90 Seconds Each Side Banded OH Distraction (Lats) Strength: 2 Rounds 3 laps around both rig HEAVY Farmers Carry 50 Banded Tricep Extensions and 30 Banded GMs...Read More

GROUP CLASS WORKOUT   Warm Up: 3 lap run 2 Rds: 10 Jump Squats, 16 lunges, 45 sec plank 75 sec lateral hip distraction each side   Strength: Front Squat 5×4 @75% Every 90 seconds   Metcon: Welded Buy In: 500 Meter Row 10-8-6-4-2 Power Cleans 135/95 20-16-12-8-4 Pull Ups Cash Out: 500 Meter Row...Read More

GROUP CLASS WORKOUT   Warm Up: 25/18 Cal Machine 2 Rounds: 12 V-ups, 15 KBS Russian, 12 Pushups 20 leg swings, 20 scorpions   Skills: OHS, Double Unders, Handstand Pushups, Pullups 16 Minutes   Metcon: Welded   6 Min AMRAP 5 Burpees 6 Thrusters 95/65 7 KB Swings 53/35 Rest 3 mintues 6 Min AMRAP...Read More

By: Kris Thompson LIES!! Welded does not make women bulky. What does that even mean? Bulky? Let me give you a little example, picture a 105 lb. runway model with 12-15% body fat and a 140 lb. elite Welded athlete with about the same amount of body fat. Their bodies both allow them to do...Read More

GROUP CLASS WORKOUT   Strength: Back Squat 7×3 @75% every 1:15   Warm Up:   3 Rounds: 30 sec plank, 12 jump switch lunges, 10 pushups Finish with: 15 PVC PT, GM, 10 stretch lunges     Metcon: Welded & Welded Lean 10-20-30-20-10 Wall Balls 20.14 Ab mat Sit ups Box Jumps 24/20 Burpees  ...Read More

By: Alvie Hafen   The human body is an incredible machine. It can accomplish and perform outstanding feats. From lifting 1000lbs off the ground, to balancing on a tight wire, to even doing the splits. The body like any machine though, must be taken care of and have proper maintenance preformed on it. There are...Read More

GROUP CLASS WORKOUT   Warm Up: 30/24 cals on Machine 2 Rds: :30 Hollow Body, 4 inchworms, 15 air squats Finish with:15 PVC PT, GM, 20 leg swings, 10 stretch lunges   Skills: 15 Minutes DU, Pullups/MU, OHS, GHDs, HSPU   Metcon: CrosFit   15 Alt. EMOM 1 Min. 8PU Adv. 4 MU/BMU 2 Min.12...Read More

By: Karen Lilleyman In his book The New Toughness Training for Sports, Jim Loehr of the Human Performance Institute, defined mental toughness as “the ability to consistently perform towards the upper range of your talent and skill regardless of competitive circumstances.” Having taken part in the RTO this past weekend, this topic has been on my (not always...Read More

By: Sierra Wright Today was perfect timing for me to share something to hopefully help others avoid. That something being injury. Almost a month ago I went to a standard gym and decided to lift before warming up/stretching and obviously not keeping proper form. Today I am finally seeing one of our chiropractors. So why do I...Read More

By: Savina Brown With the 2016 Summer Olympics currently underway, I constantly find myself amazed at the performance level of the athletes. I ponder how they were blessed with such talent, discipline, and mental strength. Feeling as if they had to be dealt a special hand of cards or that they for sure had to...Read More