GROUP CLASS WORKOUT   Warm Up: 20 air squats, 20 lunges, 20 situps 15 PVC GM, 15 PVC PT, 15 v-ups 10 inchworms   Strength: 6×3 DL (Increase in weight) Every 1:30 After each set 10 pushups.   Welded 5 Rounds 5 Power Snatches @115/75 10 Lateral Burpees 15 Pull Ups   Welded Lean 4...Read More

GROUP CLASS WORKOUT   Warm Up:  1 min plank 3 rounds 15 PVC PT, 10 situps, 10 pushups 1 min plank   Strength: Clean Complex: Every 1:15 Crossfit: 7 sets of: 2 Power Clean + 1 Split Jerk Lean: 7 sets of: 2 Power Clean + 1 Front Squat   Metcon: Welded 15-10-5 Front Squats...Read More

GROUP CLASS WORKOUT   Warm Up: 5 Rounds 30 sec plank/ 30 sec air squats 15 PVC PT, 10 burpees, 15 PVC PT, 10 pushups   Strength: Heavy: 12×6 KB High Pull 12×6 Strict Pull Ups 50 Push Ups     Welded Partner WOD 100 DU 30 Burpee Pullups 10 CJ 135/95 50 Cal Bike...Read More

We are almost a week in with our brand new programming Welded Lean and we want to know what you think!  We will be constantly tweaking and evolving this program just like we did with our Welded program and your feedback will help us make it even better! Whether you want to just let us...Read More

GROUP CLASS WORKOUT   Warm Up:   3 Rounds 15 Med ball slams, 15 PVC PT, 5 Inch worms, 10 V-Ups   Strength: 18 Singles Sumo DL (Every 30 Seconds)   WOD:   Welded  15 Min AMRAP 200 m Run 10 OH Plate Lunges 45/25 10 Push Press 95/65 30 DU   Welded Lean 15...Read More

GROUP CLASS WORKOUT   Warm Up:   4 Rounds 30/30 machine Get Warm! 20 scropions, 20 hollow rocks, 15 goblet squats   Strength: 7×2 Back Squat @80% (Every 1:15) Lean: 5×8 (Light-Moderate)   WOD:   Welded 21-15-9 Toes to Bar Burpees to rig Thrusters 95/65   Welded Lean 30-20-10 Plank to Push Up (Double) Burpees...Read More

Today we will be introducing our brand new programming “Welded Lean”.   Welded Lean is something that has been in the works for awhile now and we are excited to see what the response will be after a week of programming!  The question you may be asking yourself now is what programming should I do?...Read More

GROUP CLASS WORKOUT   Warm Up: 200m Run 3 Rounds 7 Burpees, 15 PVC PT, 6 Stretch Lunges each side   Strength: 30 Strict Pull Ups 40 Banded Push Ups 50 KB Shrugs     Dynamic 30-20-10 Box Jumps 24/20 Air Squats Toes to Bar then: Finish with 50 Burpees to Rig 🙂   Foundational...Read More

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 8 Singles Back Squat @85% (Every minute) 4 Singles Back Squat @90% (Every 90 seconds)   Metcon: Dynamic 10-8-6-4-2 50-40-30-20-10 Power Cleans @ (155/105) (Adv. 175/125) Double Unders   Foundational 18-15-12-9-6 150-120-90-60-30 KB Swings Singles   Mobility: Pre – Couch Super Stretch (pg. 331) Post...Read More

Welded’s definition is “Constantly varied, functional movements executed at high intensity”.  So what does that really mean?  Well life is constantly changing around us, we never see the same day twice and each day gives us a new set of challenges and demands that we are forced to adapt too.   Welded’s belief is that...Read More