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 unique competition offers participants the ability to compete side by side with anyone in the gym no matter if you are brand new to Welded or are a seasoned vet! Although competing is a big part of Metcon4Hope the main reason we run this event is to help support local and national non-profit organizations. This year we will be supporting Step 2 which is a comprehensive residential and out-patient treatment program that provides women struggling to overcome substance abuse disorders, poverty, domestic violence and/or sexual assault/trauma the opportunity to rebuild their lives. For more information...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 bar pull ups Welded Athlete: overhead walking lungeRead more

By: Trent Soares Next time you take a shower make it cold. Yes its hard, extremely hard, but as Weldedters you guys have done much worse. Personally, living with a toddler who loves to put her hands into her mouth, we are constantly fighting germs in our household. Recently I have been getting sick out of the ordinary. Which brings me to my first reason to take a cold shower: IMPROVE IMMUNITY During the process the body tries to warm itself during and after a cold shower. This shift causes the metabolic rate to speed up and activates the immune system, as a result leads to the release of more white blood cells. Here are some benefits that may motivate you to take the plunge: IMPROVE CIRCULATION In fitness we understand that good blood circulation is vital for cardio vascular health. This process also speeds up recovery time form strenuous...Read more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 goblet curtsy squats 20 banded face pulls 10 kettlebell swings 10 goblet squats Strength: Back Squat (every 1:30) 6×4 @75% MetCon: Welded: 14 minute AMRAP 10 box jump overs 10 alt. DB snatches (50#/35#) 15/12 calorie row Welded Lean: 40 minute AMRAP 40/35 calorie bike 20 push ups 20 kettlebell swings (35#/26#) 20 V-UpsRead more