In observation of Christmas we will be offering two classes at both locations today, regular class schedule will resume Tuesday. Midtown: 10AM & 11AM South: Noon & 1PM GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: No strength MetCon: Welded & Welded Lean: “12 Days of Christmas” 1 power clean (155#/105#) 2 shoulder to overhead...Read More

GROUP CLASS WORKOUT Warm Up: 4 rounds: 40 seconds work/20 seconds rest on machine 2 rounds: 50 band pulls 15 pushups 15 situps 20 scorpions 15 PVC pass throughs 15 PVC good mornings Accessory Work: 3 rounds: 12 strict pull ups 10 strict HSPU or 20 pushups 2 minute plank MetCon: Welded & Welded Lean: For...Read More

By: Joaquin Ramirez As most of you know we started implementing a new program called “Test and Retest.” There will be two different MetCons per month with one of them being more barbell intensive and the other more monostructural and gymnastic dominant. I wanted to let everyone know they’ve been killing the workouts! The attendance...Read More

GROUP CLASS WORKOUT Warm Up: 1 minute banded front rack (each side) 5 minute AMRAP 10 PVC front squats (5 narrow, 5 wide) 8 PVC pass throughs 6 PVC good mornings 4 burpees Strength: Front Squats (every 1:30) Welded: 6×4 @75% Welded Lean: no strength MetCon: Welded: 8 Rounds 2 minute AMRAP 5 box jumps (24″/20″) 5...Read More

GROUP CLASS WORKOUT Warm Up: 2 minutes machine 50 band pulls 3 rounds: 12 kettle bell deadlifts 8 goblet squats 6 lateral lunges (each side) Strength: Deadlift (every 1:40) Welded: 5×3 @75-80% Welded Lean/Volume: 5×5 (choose weight) MetCon: Welded: 50-40-30-20-10 calorie machine 10-12-14-16-18 toes to bar Welded Lean: 15 minute AMRAP 20 AbMat sit ups 10 med....Read More

By: Sabrina Blajos Hey Friends, I just wanted to give you guys a recap on the event, this past weekend we had our 5 families over at the Midtown gym to receive their dinner sponsored by Outback Steak House and all their gifts/necessities. To say my heart is full is an understatement. MetCon for Hope...Read More

GROUP CLASS WORKOUT Warm Up: 2 rounds: 10 PVC pass throughs 10 PVC good mornings 10 PVC overhead squats 10 scorpions Followed By: Snatch PVC Progression Barbell Warm Up: 3 rounds: 4 dip muscle snatch 4 snatch press 4 snatch balance Strength: Snatch (14 minutes) Advanced: 10×1 Technique: 8×4 (lower weight after each rep) MetCon: Welded:...Read More

Brad started out with us in August and has made huge gains in all aspects of Welded because of his consistency and dedication! Keep up the great work Brad! “This member holds a place close to my heart. The guys comes in a positive attitude each and every day. Even after skills class which I...Read More

By: Tammy Hamilton ‘Tis the season for holiday festivities! Buttered turkey, glazed ham, mashed potatoes and gravy, delicious appetizers, eggnog, holiday cookies, fudge, apple pie! It’s easy to see why the average person gains about a pound over the holidays. You don’t have to be part of that statistic! Here are 6 tips to help you...Read More

Click here to see Coach Jacob’s programming walk through for the week where he goes over each workout and how to attack it for optimal efficiency! GROUP CLASS WORKOUT Warm Up: 2 minutes machine 20 leg swings 1 minute ankle dorsiflexion stretch (each side) 15 PVC pass throughs 15 PVC good mornings 3 rounds: 10 air squats...Read More