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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

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 single arm kettlebell bent over rows (each arm) 10 single arm kettlebell front squats (each arm) 10 single arm kettlebell swings (each arm) Finish with: 20 single arm kettlebell push press (each arm) 20 PVC pass throughs Strength: Snatch (every 1:30) 6×3 (drop and reset) MetCon: Welded: 3 Rounds 16 power cleans (115#/75#) 8 thrusters (115#/75#) Welded Athlete: 135#/95# Welded Lean: 3 Rounds 500 meter row 12 deadlifts (165#/115#)Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 5 Rounds 10 single arm kettlebell hang clean and jerk (35#/26#, each arm) 500 meter row 400 meter run 10 single arm kettlebell thrusters (35#/26#, each arm) 30/25 calorie bikeRead more