GROUP CLASS WORKOUT   Warm Up: 2 laps, 20 air squats 6 Rounds 30/15 Double Unders/Rest   Skill: 15 Minutes Wall Climbs / HSPU Muscle Ups/C2B/Pull Ups (Eccentric Pull Ups)   Welded 14 Minute AMRAP 200 Meter Run 5 Power Cleans @135/95 10 Box Jumps 24/20 Rest 2 Minutes 2 Minutes Max MU/C2B/PU   Welded...Read More

When walking into a Welded gym there are two things that you are almost guaranteed to see, a barbell and a shaker bottle.  Whether its before the workout or after, the shaker bottle can be heard and seen throughout any Welded gym with the hope that its contents will help to prepare or recover from...Read More

Finally they have arrived!  Professional chef and culinary ninja Paleo Nick has dropped off one of his freezers filled with a plethora of paleo meals and treats!   This frozen meals provide just the right balance of macro-nutrients needed to provide you  with a lean and healthy option before or after any workout.  The meals...Read More

GROUP CLASS WORKOUT   Warm Up: 3 lap run 20 med ball slams, 10 stretch lunges, 15 PVC GM, 20 med ball slams   Strength: 4 Rounds 10 BB Lunges Total 10 DB Strict Press 20 Band Pulls Finish with 40 Heavy KB High Pulls (Fast)   Welded 4 Rounds 3 Minute AMRAP/1 Min Break...Read More

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 9 Minute EMOM 2 Back Squats @80% Lean: 4 Back Squats @65%   Welded For Time: 12-10-8-6-4-2 Front Squat 115/75 2x Push up 200m Run Run after each round is completed.   Welded Lean For Time: 14-12-10-8-6-4 Front Rack Lunges TOTAL 95/65 2x Plank to...Read More

GROUP CLASS WORKOUT   Warm Up: 10 inchworms 2 Rounds 15 PVC PT, 15 OHS PVC, 20 situps   Strength: Snatch Progression with class Practice Power Snatching, Full Snatching 12 minutes   Welded For Time: 500 Meter Row 30 Thrusters @75/55 20 Pull Ups 100 Double Unders 20 Pull Ups 30 Thrusters @75/55 25 Cal...Read More

GROUP CLASS WORKOUT   Warm Up: 6 Min AMRAP 7 KB swings, 9 KB high pulls, 11 air squats Finish with 20 PVC PT   Strength: 14 Power Cleans @75-85% (Heavy) Every 45 seconds Lean: 3 Cleans Moderate weight   Metcon: Welded/Welded Lean Test Day For Time: 2000m Row or 1 Mile Run   Recovery...Read More

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 1 minute plank 3 Rounds 12 jump switch lunges, 10 V-ups, 7 burpees   Strength: Find 2 Rep MAX Front Squat 14 Minutes   Metcon: Welded 16 Min EMOM 1. 3 Power Cleans 185/125 + 3 Lateral Burpees 2. 7 C2B Pullups/10 Pullups   Welded Lean...Read More

GROUP CLASS WORKOUT   Warm Up: 3 min Machine, Get Warm! 20 scorpions, 10 stretch lunges, 15 burpees, 20 stretch lunges, 20 scorpions   Strength: 40 Banded Good Mornings 40 Hollow Rocks 50 Russian Twists each side 50 Lunges Total w/ KB   Welded Partner Mash For Time: “Grace” 30 Clean and Jerks 135/95 “Fran”...Read More

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: Advanced: 5×4 OH Squat (Every 1:20) Crossfit: 5×3 Front Squat 70% Increase in weight Lean: 5×5 Front Squat 50% Increase in weight   Metcon: Welded & Welded Lean 6 Minute Max Row or Ski Cals 1 Minute transition 6 Minute Max Bike Cals 1 Minute...Read More