GROUP CLASS WORKOUT Warm Up: 2 Rounds 200 meter run 6 burpees 10 single arm dumbbell hang clean and jerk 6 single arm dumbbell front rack squats (each arm) Barbell Progression Strength: Clean (every 1:30) 6×2 hang squat clean 6×5 hang power clean MetCon: Welded: 12 Minute AMRAP 200 meter run 20 alternating dumbbell snatches...Read More

Last week you should have received your invitation in the mail to the 1st Annual Members Ball. This special event is unlike anything we have done before as we will be trading in our MetCons and Lulus for dress shoes and dresses. If you didn’t receive your invitation you can follow this link for more...Read More

By: Bobee-Kay Clark I’m a very goal oriented, analytical person so obviously I like yoga.  Yoga is physical analysis that segments complex motion between the boundaries of inhale, exhale. Oxygen is our friend.  Yoga regularly reminds me to synchronize my breath with whatever movement I’m doing in Welded.  What part of a movement requires the most...Read More