GROUP CLASS WORKOUT   Warm Up: 5 Min AMRAP 4 burpees, 8 pushups, 12  air squats Finish with 25 PVC PT   Strength: Super Set: 5×8 HammerCurl and 5×10 HEAVY Goblet Squats Finish with:4×1 Minute Planks w/ 30 Second Breaks   Metcon:   Welded Partner WOD 50-40-30-20-10 DB Snatches Total ALT. 60/35 Cals Bike Hollow...Read More

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 6×4 Back Squat @75% Every 1:35   Welded 10 Minute AMRAP 6 Cleans @155/105 30 Double Unders 8 Pull Ups Rest 2 Minutes 3 Minute AMRAP Max Cals on Machine   Welded Lean   15 Minute AMRAP 12 Front Rack Lunges 95/65 18 Plank To...Read More

GROUP CLASS WORKOUT   Warm Up: 3 laps 3 Rounds 5 inchworms, 15 PVC PT, 15 hollow rocks Finish with 15 burpees   Strength: Bench Press 6×3 Increase in weight Every 1:30   Metcon: Welded & Welded Lean   4 Rounds 400 Meter Run 21 KB Swings 53/35 15 Box Jumps24/20 9 Burpees   Mobility:...Read More

GROUP CLASS WORKOUT   Warm Up: 2 minutes machine, 3 lap run 1 min plank 20 air squats, 20 lunges   Strength: 6×3 OH Squat 6×3 Front Squat Every 1:20 Increase in weight @70%   Metcon: Welded and Welded Lean   21-18-15-12-9-6-3 Thrusters @75/55 14-12-10-8-6-4-2 Toes to Bar OR Knees to Elbows 21-18-15-12-9-6-2   Mobility:...Read More

This hero workout is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. After he was killed in action the name was changed to “Murph” in honor of the focused warrior and...Read More

If you haven’t heard already we just received our first order of custom embroidered Fitmark bags!  These bags are not only stylin and profilin, they are functional too!  The bag shown in the picture can hold your laptop safe and sound, while offering a insulated food storage pocket which includes two pieces of Tupperware  that...Read More

  GROUP CLASS WORKOUT   Warm Up: 3 Rounds 15 med ball slams, 10 pushups, 15 situps, 10 air squats Finish with 15 PVC PT   Skills: Find 1RM Strict Press (10 Minutes) -Do not sacrifice  form for more weight. No not overextend and arch back.   Metcon: Welded & Welded Lean   18 Min...Read More

GROUP CLASS WORKOUT   Warm Up: 20 scorpions, 15 ait squats, 10 burpees 15 PVC GM, 5 inchworms, 15 air squats, 15 plank to pushup, 20 scorpions   Strength: Clean Complex 7 Sets-Every 1:20 2 DL+1 PC   Metcon: Welded 3 Rounds 10 Pullups 5 SQUAT Cleans 135/95 3 Rounds 15 Pushups 4 Hang Power...Read More

GROUP CLASS WORKOUT   Warm Up: 3 min machine Get Warm! 20 air squats, 20 scorpions, 20 situps, 20 lunges, 10 burpees 1 Minute Hip Capsule Stretch each side! As a class   Strength: Find 1 Rep Max Front Squat 15 Minutes     Metcon: Welded & Welded Lean   “Karen” 150 Wall Balls 20/14...Read More

One of the many benefits of Welded is the community that is built by individuals who come from many different and diverse backgrounds.   The bonds created through fitness can last a lifetime and bring people together who otherwise might have never spoken to each other.   The only downfall to having such a great...Read More