GROUP CLASS WORKOUT Warm Up: 3 Rounds: 30 second push up plank 8 goblet squats 8 step ups, each leg (24″/20″, do all one leg first) Finish with: 60 second pigeon stretch Skills: Handstand Push Ups & Pistols 10 minutes of practice Skill WOD: For Time: 20 alternating pistols 20 handstand push ups *4 minute...Read More

GROUP CLASS WORKOUT Warm Up: 1 minute banded front rack 15 PVC pass throughs 15 PVC good mornings 20 scorpions 2 Rounds Barbell Warm Up: 5 strict press 5 push press 5 push jerk Strength: Push Jerk (every 1:00) Strength: 7×2 (choose weight, heavy) Technique: 7×4 (moderate weight) MetCon: Welded & Welded Lean: 3 Rounds 2 minute Max...Read More

By: Joaquin Ramirez We have all heard the term “superfood” before, but what exactly is a superfood and why is it so good for us? A superfood is a particular food that has an abundant amount of nutrients that range from vitamins, minerals, antioxidants, phytochemicals and fiber. Missing out on these superfoods can’t hurt your...Read More

GROUP CLASS WORKOUT Warm Up: 1 minute internal hip rotation stretch 4 Rounds: 10 second overhead dumbbell hold 5 tempo presses 5 dumbbell overhead squats (each arm) 5 inchworms MetCon: Welded: 30-20-10 single arm dumbbell overhead squats (40#/25#) burpee box jump (24″/20″) scaled: single dumbbell front squats (75#/50#) *12 minute time cap Welded Lean: 20 Rounds...Read More

GROUP CLASS WORKOUT Warm Up: 90 second banded ankle distraction 3 Rounds: 10 plate slides each side 8 front squats Strength: Front Squat (14 minutes) Strength: find 3 rep max Technique: 5×4 moderate weight MetCon: Welded: 4 Rounds 10 squat cleans (95#/65#) 400 meter run 10 shoulder to overhead (95#/65#) *20 minute time cap Welded Lean:...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 single arm kettlebell press 10 single arm kettlebell high pull 10 goblet squats Finish with: 60 second PVC front rack stretch 20 PVC pass throughs Accessory Work: 14 minutes 4x 6-12 wide grip strict pull up 4x 30-50 banded tricep extension MetCon: Welded & Welded Lean: 20...Read More

Something new for you guys! Today you will have your choice of doing either your regular long Welded Lean workout or focusing on the snatch, this is essentially like a weightlifting class, no MetCon. GROUP CLASS WORKOUT Warm Up: 3 minute machine 2 Rounds: 10 push ups 15 air squats Weightlifting (Welded): Snatch 1 minute banded...Read More

Have you signed up for the party?!  Our 4th Annual Member Appreciation Night at the Aces Ballpark is right around the corner and we want to know if you’re coming?! Join us on August 26th at the 250 Lounge inside the Aces Ballpark where we will have a catered dinner, private bar and tickets to...Read More

GROUP CLASS WORKOUT Warm Up: 90 second PVC front rack stretch 3 Rounds: 5 hang power cleans 5 strict press 10 Russian kettlebell swings Strength: Clean and Jerk (every 1:20) Strength: 8×2 @75-80% Technique: moderate weight adv.: squat clean and jerk MetCon: Welded: 10 Rounds 12 wall balls (20#/14#) 12 calorie bike *22 minute time cap...Read More

By: Kris Thompson Ben Bergeron is the Coach of the  2016 and (now) 2017 Fittest Man in the World, Mat Fraser, as well as the 2015 and 2016 Fittest Woman in the World, Katrin Davidsdottir. I’m bringing him up because he’s got some really great insight on things both Welded related as well as things...Read More