GROUP CLASS WORKOUT Warm Up: 3 minute machine 3 Rounds max handstand walk or 10 kettlebell presses 15 air squats Accessory: 5×12 kettlebell bent over row 3×10 kettlebell front rack lunge MetCon: Welded & Welded Lean: 18 minute AMRAP 30 calorie row/bike 200 meter run 10 snatches (155#/105#) 5 bar muscle ups or 5 single arm...Read More

By: Joel Cochran If you have ever read any of my blogs before you may have noticed a recurring theme of self reflection and improvement.  I enjoy writing about it because it is something that I am constantly striving towards in my life. Whether it is learning a new skill, reading self improvement books, listening...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded: (choose one option below based on ability level) Option 1: 3 Rounds 100 double unders 15 handstand push ups Option 2: 3 Rounds 20 double unders 15 box handstand push ups Option 3: 3 Rounds 100 singles 15 push ups 2 minute rest 800 meter run...Read More

Knees hurting after squatting? Can’t get that handstand? Back screaming at you after deadlifts? Maybe it’s time to work on those stabilizing muscles. You know, those little guys that get ignored a lot when we are trying to max out that back squat or snatch. You may have heard of them: the rotator cuff, transverse...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 heavy kettlebell swings 15/12 calorie machine 10 single arm dumbbell push jerks Strength: Power Clean + Push Jerk (every 1:30) 8x 1 power clean + 1 push jerk (choose weight) MetCon: Welded: 20 minute EMOM 1. 5 overhead squats (95#/65#) + 5 bar facing burpees 2. 8...Read More

By: Derek Wellock I would like to say Spring is my favorite time of year, but I do enjoy every season as each season brings great new things to the Reno/Tahoe area.  Right now I am really excited about the Spring. It is when I start to ride my mountain bike regularly a couple times...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Skills: Double Unders (every 1:30) 5x 20-40 double unders Welded Athlete: as fast as possible (scale as needed) MetCon: Welded: 15 minute AMRAP 15 toes to bar 20 alternating dumbbell snatches (50#/35#) 25 calorie row Welded Lean: 50-40-30-20-10 calorie bike 15-15-15-15-15 box jumps (24#/20#) 2 minute rest 10-20-30 calorie...Read More

GROUP CLASS WORKOUT Warm Up: Banded Ankle Distraction 3 Rounds 20 banded good mornings 10 PVC back squats Strength: Front Squat (every 1:30) 6×3 (rising, start at 65-70% of 1 rep max) MetCon: Welded: 18-15-12-9-6 power cleans (115#/75#) 36-30-24-18-12 wall balls (20#/14#) Welded Athlete: sets of 3 on power cleans @165#/115# 20 minute time cap Welded...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 6K row or 3 mile run 3 Rounds 10 deadlifts (155#/105#) 10 bar facing burpees *40 minute time cap WEIGHTLIFTING (Midtown @10:30AM) A) 8x 2 cleans + 1 jerk (choose weight) B) 5×3 clean pulls @100% of 1 rep max (every 1:30)Read More

GROUP CLASS WORKOUT Warm Up: 90 second standing straddle stretch 90 second squat hold 4 Rounds 15/12 calorie machine 10 walking lunges Accessory: Bulgarian Split Squat 4×10 (each leg) Death March 4×10 (each leg) MetCon: Welded & Welded Lean: Partner 1 150/120 calorie bike Partner 2 4 Rounds 10 toes to bar 10 dumbbell thrusters...Read More