WELDED CLASS WORKOUT Warm Up: 4 Rounds 5 goblet squats 5 kettlebell push press (each side) Finish with: 500 meter row or 400 meter run Strength: Back Squat (every 1:45) 5×3 (Choose weight) MetCon: 14 Minute EMOM 1. 4 squat clean thrusters (115#/75#) 2. 40 double unders Welded Athlete: (155#/105#) LEAN CLASS WORKOUT Warm Up:...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 15 Russian kettlebell swings 15 calorie machine 200 meter run MetCon: Welded Rx & Lean Community Day Partner WOD 14 Minute AMRAP 40/35 calorie bike 30 kettlebell swings 20 walking lunges 2 Minute Rest 14 Minute AMRAP 20 box jumps (24”/20”) 30 deadlifts (115#/75#) 40/35 calorie skiRead More

Do You have a family member or friend who you have been trying to get to Welded? On May 1st we will be hosting a community day in which you will be able to bring them for FREE! Our community days are all about showing your loved ones what you do and also to give...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 kettlebell/dumbbell high pulls (each side) 5 hang kettlebell/dumbbell snatches (each side) 10 single arm front rack kettlebell/dumbbell squats Finish with: 50 banded good mornings Strength: Hang Power Snatch (every 1:15) 6×3 (Choose weight) MetCon: Welded Rx: For Time: 25-20-15 overhead squats (95#/65#) 10-10-10 lateral burpees 8-8-8 power...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 25 Minute AMRAP 400 meter run 15 toes to bar 10 power cleans (135#/95#) 5 front squats (135#/95#)Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx: 30 Minute AMRAP 100 kettlebell swings (choose weight) 80 goblet squats (choose weight) 60 push ups 400 meter run 20 pull ups WEIGHTLIFTING (Midtown 10:30AM) Clean and Jerk Find 1RM Clean Pulls (every 1:45) 5×5 @90% of best Clean Weighted Back Raises 4×20Read More

This week’s Member Monday was chosen by Coach Jacob! Keep up the strong work Ed! 💪🏼 “My DECFMonday goes out to Ed Pricola. When he shows up to the gym you can count on him putting up a top time and with that, you can always count on him putting in his best effort no matter...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: Partner WOD For Time: “Jackie” 1000 meter row 50 thrusters (45#/35#) 30 pull ups 800 meter run (together) “Grace” 30 clean and jerks (135#/95#) 800 meter run (together) “Diane” 21-15-9 deadlifts (225#/145#) handstand push ups 25 Minute Time CapRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 goblet squats 10 leg swings (each side) 2 Rounds 30 second plank 100’ single arm overhead carry Strength: Front Squat (every 2:00) 6×3 @80% MetCon: Welded Rx: 11 Minute AMRAP 3 power snatches (115#/75#) 3 lateral burpees *Add 1 rep every round. Lean: For Time: 80-70-60-50 calorie...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded good mornings 10 barbell high pulls 2 Rounds 20 air squats 10 straight leg sit ups Strength: Power Clean (every 1:00) 8×2 (choose weight) Intro: 8×4 MetCon: Welded Rx & Lean: 4 Rounds 20 Wall Balls (20#/14#, 10’/9’) 15 T2B 10 DL (185#/125#) Round 2 @225#/155#...Read More