GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 6×3 Back Squat-Increase in weight (Every 1:30)   Metcon: Welded & Welded Lean 7 Min AMRAP 25 DU 10 Kb Swings 53/35 10 Pushups 3 Min Rest 7 Min AMRAP 10 Jump Switch Lunges 10 Goblet Squats 53/35 10 V-Ups   Mobility: Pre – Olympic...Read More

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:  1 min plank, 20 lunges 20 hollow rocks, 15 goblet squats 20 situps, 15 kb swings   Strength: Front Squat 4×2 @ 80%, 1×6 @75% Lean: Front Squat 4×6 @45% Every 1:20   Metcon: Welded 14 Min AMRAP Buy in: 50 Burpees 10 S2OH 95/65 10 Box Jumps 24/20...Read More

If you have ever owned a home you might have noticed that when you first got your home you had more space than you knew what to do with.  After a couple of years you then realize that you have quickly ran out of space to store anything and you wonder to yourself what happened...Read More

The definition of Welded is “constantly varied functional movements executed at high intensity”.   The constantly varied functional movements is what makes Welded so appealing to so many people, and is also why you also seem to have a new kind of sore every week! To make sure that we are keeping things fresh and...Read More

Mental Aspect of Training By Jacob Wellock   Any sport, any discipline, anything that you want to be good at, you have to have mental fortitude. That mental fortitude can take you anywhere in life if you put your foot down and your mind to it. I am going to talk about fitness and the...Read More

GROUP CLASS WORKOUT   Warm Up:  20 medball slams, 3 lap run 20 hollow rocks, 2 lap run 15 PVC GM, 1 lap run   Strength: 6×3 DL Start at 65% increase in weight Lean: 6×6 DL @50% Every 1:20   Metcon: Welded 12 Min AMRAP 3 Power Cleans 185/125 10 Toes to Bar 30...Read More

As some of you might have heard today we are completing “Karen” which is 150 wall balls for time!  This benchmark has been around since the beginning and will test your muscle endurance and your shear will to keep moving!  We are completing this workout as a test to see how well Xendurance works and...Read More

GROUP CLASS WORKOUT   Warm Up: 10 burpees, 20 PVC PT 15 pushups, 20 PVC PT 2 Rounds 20 hollow rocks, 10 KB swings   Strength: 50 Hanging KB High Pulls 100 Banded Lat Pull Downs 100 Banded Tricep Extensions 3 Minute Farmer Carry Hold   Metcon: Welded & Welded Lean 20 Minute AMRAP Partner/One...Read More

After months of thoughts planning and preparing we are finally ready to introduce our first annual Welded competition Battle Grounds!    This idea was spurred about a year ago when coaches and members were signed up for The Fittest of Sierra Competition up at South Lake Tahoe.   This Welded competition was the staple event...Read More