YOU NEVER KNOW WHAT YOU’RE GONNA GET! GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: (every 1:30) Welded: 5x 3 strict press + 5 push press Welded Lean: No Strength MetCon: Welded: Buy In: 1 mile run 50 overhead squats (75#/55#) Cash Out: 1 mile run *Penalty: Every time you drop the bar you must complete 5 lateral...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean: 8 Rounds (every 5 minutes) 3 power cleans @80-85% 20 wallballs (20#/14#) 10 bar facing burpees Adv.: clean Scaled: 5 (heavy) deadliftsRead More

By: Joaquin Ramirez Now that the weather is starting to warm up (fingers crossed)! I want to talk a bit about the importance of being outside and applying that fitness you work so hard for in the gym everyday. We all do Welded for different reasons, but I think we can all agree that one of...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: Hang Power Snatch (every 1:00) Welded: 10×2 Welded Lean: No Strength MetCon: Welded: Partner WOD 100 double unders 60 thrusters (95#/65#) 50 pull ups 40 snatches (115#/75#) 30 toes to bar 20 front squats (155#/105#) 10 muscle ups/bar muscle ups or 20 chest to bar 100 double...Read More

You’re not going to want to miss class today as it is a “test” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: Trainer Choice Finish with: 60 second pigeon...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 14 minutes 5×10 (heavy) seated dumbbell press 100 banded tricep extension MetCon: Welded & Welded Lean: 3 Rounds 10 power snatches/cleans (95#/65#) 400 meter Run 10 bar facing burpees scaled: deadlifts *16 minute time capRead More

By: Sabrina Blajos   The 2017 Welded Open has finally come to an end. Before I start I just want to say congrats to everyone for sticking it out and completing all 5 weeks. Also, for showing up and giving everything you have for your Home Gym! It was so awesome and to see you...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Skill Work: 14 minutes handstand hold (w/wall), handstand pushups, handstand walks 5 minute AMRAP max handstand walk/max handstand pushups/max handstand hold (wall) MetCon: Welded: 14 minute AMRAP 10 push ups 10 power clean and jerks (115#/75#) 20/15 calorie bike Adv.: handstand pushups & 135#/95# Welded Lean: 1600 meter row...Read More

You’re not going to want to miss class today as it is a “test” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: 40 band pulls 60 second banded overhead...Read More

By: Tammy Hamilton Nutrition is hard! Plain and simple. It can be overwhelming and you may think you don’t have the resources or will-power to make changes in your nutrition but it can actually be a lot easier to make changes than you think! Check out my top nutrition tips to see how these changes can...Read More