By: Kris Thompson (Featured Image: Jeramie Lu Photography) As coaches part of our job is to teach movement patterns and how to perform them correctly. So when someone in class needs to be corrected whether it be an efficiency issue or a safety issue and they tell me, “Oh, ok. It’s because I’m tired” in...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 dumbbell floor press (30X0) 8 renegade rows 15 second star side plank (each side) Strength: Bench Press (every 1:30) 5×5 (choose weight) MetCon: Welded: 14 minute AMRAP 12 calorie bike 10 wall balls (20#/14#, 10’/9′) 8 burpees *Add 1 rep to each movement every round. Welded Lean: 2...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 20 single arm kettlebell bent over row 20 single arm kettlebell front squats Finish with: 90 second plank Strength/Skill: (1 set every 1:15) Pull Up Complex 5x 3 wide grip pull ups, 3 standard grip pull ups, 3 narrow grip pull ups (3 sec. pause at the top of...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 150/120 calorie bike 50 burpees 100 walking lunges 50 burpees 150/120 calorie row 50 KB swings 1 mile run or 2K skiRead More

This week’s Featured Athlete was chosen by Coach Trent! Keep killin’ it up Al! 💪🏽 “My #MemberMonday goes out to Al Hearn! I can count on this guy to be here ready to go each and every morning, especially on Friday’s. I don’t anyone who appreciates Friday slow jams more than Al. Watch out if...Read More

GROUP CLASS WORKOUT Warm Up: 3 minute machine 20 goblet split squats 20 kettlebell swings 20 PVC pass throughs Coach led PVC squat progression Strength: Front Squat (every 1:30) 5×3 (2 second pause at the bottom, choose weight) MetCon: Welded & Welded Lean: 15 minute AMRAP 10 wall balls 50 double unders or 50 singles 5...Read More

By: Wes Winter You’ve probably noticed over the last week or so the morning air is getting a little crisp and the evening sun is setting earlier and earlier. Summer has finally given way to the early fall weather. Don’t worry! The mid day weather is still awesome and there is still time to enjoy...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded: For Time: 21-15-9 power snatch overhead squat calorie bike Welded Lean: For Time: 2K row 800 meter run 100 air squats 800 meter run 2K row 100 AbMat sit ups 40 minute time capRead More

What is better than competing with a friend?  Competing with your friend for a great cause! The 4th Annual Metcon4Hope Welded competition will be opening registration on Monday, October 1st at 7AM. Metcon4Hope is a one day partner competition consisting of two men or two women and is open to all levels and abilities. This...Read More

GROUP CLASS WORKOUT Warm Up: 500 meter row or 24/20 calorie bike 3 Rounds 45 sec. plank 10 scap push ups 50′ quadruped crawl Finish with 100’ single arm kettlebell/dumbbell carry (each arm) MetCon: Retest Day: “16.1” 20 minute AMRAP 8 front rack lunges (95#/65#) 8 bar facing burpees 8 front rack lunges 8 chest to...Read More