GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded: Tier Testing Tier 4: body weight deadlift 30 unbroken singles 1 toe to bar 50 calorie bike (under 4:00/4:30) Skill Work: toes to bar & double under practice Welded Lean: “The Hundreds” 100 calorie rower 100 AbMat sit ups 100 calorie bike 100 Russian twists (each side)...Read More

We are only days away from our 3rd Annual MetCon 4 Hope! This annual Welded competition helps support non-profit organizations both locally, national and internationally by bringing awareness and helping with financial aide. This year we are supporting A New Song International which helps support the lives of orphans and children living in poverty in...Read More