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 last rep for each variation) Single Arm Overhead Lunge 5×5 (each leg) MetCon: Welded: 4 Rounds 10 power cleans (115#/75#) 10 front squats (115#/75#) 10 minute time cap Welded Lean: 3 Rounds 15 deadlifts (155#/105#) 20/15 calorie machine (rotate) 25 air squats 12 minute time capRead 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 the assault bike shows up on the WOD because this guy knows how to fly. In reward of his daily dedication Al has dropped 50lbs since starting Welded. Keep up the awesome work buddy, your are a motivation to us all.”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 deadlifts (225#/155#) *add 5 wall balls each roundRead 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 the sunshine, get outdoors and apply that fitness! Here are my two favorite spots that overlook Lake Tahoe in different directions, one looking West and one looking East. Each offer a spectacular unique view of the lake that’s hard to beat! Flume Trail cliffs overlooking Sand Harbor The Flume Trail is a 14 mile hiking/ mountain biking trail on the east shore of Lake Tahoe. It runs from Spooner Lake, past Marlette Lake and ends at Tunnel Creek Cafe in Incline Village. The view I am referring to is about 7 miles or half way...Read more