By: Leo Fontana Alright team, this is a blog for myself, if you find value and would like to be better with your time then let me know I would love to help you or just keep you accountable. Are you like me and think by the end of the day that there aren’t enough...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 30/25 Cal. Machine 20 Single Arm KB High Pulls (each side) WA BB Warm Up Strength: Power Snatch (every 1:30) 6×3 (drop and reset) Intro: 6×5 MetCon: For Time: 21-15-9 Thrusters Lateral Burpees Weights: 21 @95#/65# 15 @115#/75# 9 @135#/95# 10 Minute Time Cap Lean: For Time: 100-80-60-40...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded good mornings 10 goblet squats 2 Rounds 10 leg swings (each side) 8 single leg kettlebell Romanian deadlifts Strength: Back Squat (12 minutes) Find 1RM Intro: 4×5 MetCon: Welded Rx: 3 Rounds 15 hang power cleans (135#/95#) 30/24 calorie bike 12 Minute Time Cap Lean: 3...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: For Time: 4 Rounds 60 Cal. Machine (Rotate) 40 KB Swings (35#/26#) 30 Box Jumps (24”/20”) 20 Goblet Squats (35#/26#) 45 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Clean and Jerk (every1:15) 8×2 (Drop and Reset) Clean DL (every 2:00) 5×4 @110% of Best Clean...Read More

This week’s Featured Athlete was chosen by Coach Leo! People as positive as Adrian are far and few between, we’re lucky to have him! Keep up the awesome work bud! 💪🏽 “Adrian is one of the nicest people you will ever meet. Since joining our community he’s positive attitude and hunger to learn has been contagious....Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Strength: Bench Press (every 2:00) 5×8 (choose weight) MetCon: Welded Rx & Lean: For Time: 10-8-6 Squat Cleans (185#/125#) 20-16-12 Pull Ups 12 Minute Time CapRead More

By: Sabrina Blajos Hey Fit Fam! As some of you know i had just recently went to a BirthFit coaching seminar. Most of you probably have no idea what that is, so for starters BirthFit is “To cultivate awareness and enhance education throughout the motherhood transition by developing and producing one of a kind BIRTHFIT...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 kettlebell deadlift 10 archer rows 5 single leg kettlebell Romanian deadlift (each side) Strength: Power Snatch (every 1:15) 7×2 (touch & go) MetCon: Welded Rx: 12 Minute EMOM 1. 45 second plank 2. 5 hang squat cleans (135#/95#) Lean: 35 Minute AMRAP 80/65 calorie bike 80 walking...Read More

Do You have a family member or friend who you have been trying to get to Welded? On February 19th 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: 4 Rounds 10 walking lunges 10 calorie sprint row/bike 10 leg swings (each side) Strength: Back Squat (every 2:00) 6×3 @80% MetCon: Welded Rx & Lean: 15 Minute AMRAP 2 Rounds 15 burpees 15 toes to bar 2 Rounds 15 shoulder to overhead (95#/65#) 15 calorie ski/rowRead More