GROUP CLASS WORKOUT Warm Up: 3 Rounds 8 hang kettlebell/dumbbell snatches 8 single arm kettlebell deadlift (each side) 4 single arm overhead squats (each side) 10 calorie machine MetCon: Welded Rx & Lean: 12 Days of Christmas 1 Power Clean (135#/95#) 2 Hang Power Cleans  (135#/95#) 3 Front Squats  (135#/95#) 4 Alternating Dumbbell Snatch (50#/35#)...Read More

By: Dawn Swinney This is the time of year where many of us start thinking about the current year and also, the upcoming one. Personally I have never bought into the “new year, new me” mentality, mostly because most resolutions don’t seem to last beyond a few weeks. After all, we’re human and setting hard...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 med. ball cleans 10 ring rows 8 push ups 4 jump squats MetCon: Welded Rx: 10 minute EMOM 4 squat cleans (135#/95#) 2 minute rest 10 minute EMOM 6-10 pull ups Welded Athlete: 2 Squat Cleans (225#/155#), 2-4 Bar Muscle Ups Lean: For Time: 150/130 calorie bike...Read More

Our Nutrition Challenge is back, bigger and better than ever before with more prizes, upgraded nutrition plan and precise body measurements with our InBody composition analyzer. The challenge starts on January 7th and ends March 3rd. You can compete by yourself or with a teammate which can be same sex or co-ed. There will be...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 20 calorie machine 10 goblet squats 5 burpees 5 Cossack squats (each side) 10 barbell strict press MetCon: Welded Rx & Lean: 20 Minute AMRAP 100 double unders 10 shoulder to overhead (135#/95#) 12 toes to bar 14 alternating pistols or 28 air squatsRead More

1 Serving 6 oz Flank Steak or Carne Asada 1/2c Bell Pepper (Green) 1/2c Bell Pepper (Red) 1/2 Yellow Onion 2-3 Tbsp Salsa Lime Juice Optional ( P 2g / C 20g / F 2g) Mission Corn Tortillas (4) Marinate steak in garlic, lime, salt, pepper and peppers for 1-2 hours Cook or grill steak...Read More

By: Wes Winter Many Weldedters, including myself, love our gear. Multiple different shoes, lifters, knee sleeves, wrist wraps and ect. But is it all necessary? I would say no, you’ll have a great workout either way without all these things. However the one suggestion I always give to a new member who is becoming more...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 50’ bear crawl 30 second plank 10 single leg kettlebell Romanian deadlift (each side) Skill Work: (15 minutes) Handstand Walk Practice MetCon: Welded Rx: 4 Rounds (Every 3 Minutes) 10 deadlifts (225#/155#) 10 lateral burpees 10 calorie bike Lean: 15 Minute AMRAP 20 burpees 30 calorie row 40 V-Ups 3...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 calorie machine 10 PVC pass throughs 10 PVC overhead squats 2 Rounds 8 kettlebell high pulls 20 banded good mornings Strength: Snatch (ever 1:30) 6×3 (drop and reset) Intro: Power Snatch MetCon: Welded Rx: For Time: 21 Power Snatches (135#/95#) 21 Thrusters (135#/95#) Scaled: 95#/65# 6 Minute...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: For Time: 150/120 calorie bike 150 air squats 150/120 calorie row 150 V-Ups 150 double unders WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Squat Snatch (every 1:15) 8×2 (Drop and reset) Snatch Pulls (every 2:00) 5×5 @90% Snatch Balance (every 1:15) 5×3Read More