GROUP CLASS WORKOUT Warm Up: 2 Rounds: 15 arm circles 10 pushups Finish with: 2 minute PVC front rack stretch 1 minute pigeon stretch Strength: Thruster (every 1:30) Strength:  5×3 (heavy) Technique: 5×6 moderate weight MetCon: Welded & Welded Lean: 18 minute AMRAP 15 snatches (95#/65#) 400 meter run 15 snatches (115#/75#) 400 meter run...Read More

By: Alvie Hafen I have been doing Welded for almost 8 years now. I did my very first Crossfit WOD up at UNR with my boss. The workout was grueling, long, and i thought I might die halfway through. Once i finished I collapsed on the floor, and was instantly hooked on Welded. Hi my name...Read More