GROUP CLASS WORKOUT   Warm Up: 20/15 cals on machine Finish with 20 PVC PT, 10 stretch lunges 2 Rounds 20 Banded GM, 12 Pushups, 12 Lunges   Strength: 6 Sets of: 1 Power Clean + 2 Hang Power Clean + 2 Front Squats Every 95 seconds     Metcon:   Welded 15 Minute AMRAP...Read More

GROUP CLASS WORKOUT   Warm Up:  3 Rounds 15 Med ball slams, 3 Inchworms, 20 Hollow Rocks Finish with 20 PVC PT   Strength: 5 Rounds 8 DB Strict Press 16 Weighted Situps Finish with 80 Banded Tricep Extensions   Metcon:   Welded and Welded Lean 10 min Alt. Partner AMRAP: 5 KB High Pulls...Read More

By Leo Fontana   So you have been doing Welded for awhile now and for some reason you have not seen any #gains the past 3 months or so.  You show up every class 5 minutes early so you can mobilize, always pay attention during the notes and complete the entire warm up as prescribed....Read More

By Alvie Hafen  Beep! Beep! Beep! Beeeeeep! Monday morning ugh. I just want to sleep all day. My job sucks. I didn’t sleep well. I am sick. My co-workers are so annoying. These are all thoughts which cross our mind on a daily basis. You can let these thoughts infect you like a disease. You...Read More

By Kris Thompson:   It’s that time of the year, we’re halfway through fall and many of us have already been stricken with illness. Whether it’s the flu or a cold, we all deal with it at some point. So what does that mean when it comes to working out? For most, if not all...Read More

GROUP CLASS WORKOUT   Warm Up: 20/15 cals on machine 3 Rounds 15 banded gm, 12 air squats, 9 pushups Finish with 10 stretch lunges, 20 pvc PT   Strength: 6×3 Deadlift Start at 70% and increase Every 90 seconds   Welded For Time: 50 Wall Balls 20/14 50 Ab Mat Situps 40 Pull ups...Read More

One of the hardest things to do as an athlete or just as an individual, is to always stay motivated. In fact, it is impossible. No one can stay 100% motivated every day. If you have ever met anyone that tells you this, they are lying to you. What isn’t impossible though, is to never...Read More

By Derek Wellock I notice the flu virus is sneaking in this season and there a couple things you can do to prevent it and or reduce the severity of it.  These simple tips are key to staying flu free this season.   Take your vitamins every single day.  Although there are health care professionals...Read More

GROUP CLASS WORKOUT   Warm Up: 3 Rounds 10 goblet squats, 10 lunges, 7 burpees 10 stretch lunges, 20 leg swings each, 1 minute hip capsule   Strength: Find 1 Rep Max Back Squat 15 Minutes Lean: 5×5 Moderate Weight   Welded For Time: Buy In: 40 Burpees to rig 3 Rounds 5 Power Cleans...Read More