Last week you should have received your invitation in the mail to the 1st Annual Members Ball. This special event is unlike anything we have done before as we will be trading in our MetCons and Lulus for dress shoes and dresses. If you didn’t receive your invitation you can follow this link for more...Read More
By: Bobee-Kay Clark I’m a very goal oriented, analytical person so obviously I like yoga. Yoga is physical analysis that segments complex motion between the boundaries of inhale, exhale. Oxygen is our friend. Yoga regularly reminds me to synchronize my breath with whatever movement I’m doing in Welded. What part of a movement requires the most...Read More
By: Dawn Swinney Welded, while incredibly physical, is also a mental workout, and it’s helped change how I look at challenge. Each WOD can take you through a range of emotions…”I’m so excited to be here! This one is my jam! Oh $$#%, there’s no way I can do THAT. This is crazy…am I crazy?...Read More
GROUP CLASS WORKOUT Warm Up: 3 Rounds 250 meter row 15 second single leg glute bridge hold (each leg) 10 glute bridges both legs 10 banded good mornings Finish with: 30 hollow rocks Accessory Work: Super Set: 5×5 strict pronated pull ups 5×10 see-saw rows MetCon: Welded: 5 Rounds 10 deadlifts (increase each round) 10...Read More
“Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his...Read More
“U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on June 6, 2006, while conducting combat operations in Al Anbar province, Iraq. He is survived by his mother Diana Ross, father Bert, and...Read More
This week’s Featured Athlete was chosen by Coach Sabrina! Robert has been with us over two and a half years and kills it everyday! Keep up the great work! “My #DECFmonday goes to Robert! He was a very consistent nooner, but with his new job required him to switch to mornings and he has not...Read More
By: Kris Thompson “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around...Read More
