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GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 scap pull ups 7 ring rows 20 second side plank 7 single arm kettlebell push press (each arm) Accessory Work: 3×6-8 dumbbell row 3×12 push ups MetCon: Welded: 20 snatches (95#/65#) 400 meter run 15 snatches (115#/75#) 400 meter run 10 snatches (135#/95#) 400 meter run 5 snatches (155#/105#) scaled: Cleans 18 minute time cap Welded Lean: 4 Rounds 20 single arm dumbbell clean and jerk (50#/35#) 500 meter row 18 minute time capRead more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 bird dog 30 second plank march 5 inch worms 2 Rounds 15 scap push ups (from elbows) 15 Russian kettlebell swings Strength: Deadlift (14 minutes) Find 1 rep max OR 6×3 (moderate to heavy weight) MetCon: Welded: 11 minute AMRAP 10 single arm dumbbell overhead squats (50#/35#) 10 toes to bar Welded Lean: 20 minute AMRAP 15 calorie machine 15 goblet squats (53#/35#) 15 V-UpsRead more

Today’s MetCon is in honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin. GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: “Luke” 400 meter run 15 clean and jerks (155#/105#) 400 meter run 30 toes to bar 400 meter run 45 wall balls (20#/14#) 400 meter run 45 kettlebell swings (53#/35#) 400 meter run 30 ring dips 400 meter run 15 weighted lunges (155#/105#) 400 meter runRead more

This week’s Featured Athletes were chosen by Coach Dawn! Keep up the great work ladies, you’re an inspiration to us all! “My Member Monday goes out to 2 of my favorite evening members, Lois and Betty. They work hard and have made some amazing gains in their time here. They inspire me and others around them…they are truly examples of why Welded works. It isn’t always about the fastest times or the biggest lifts…sometimes it just about continuing to move and not let age define you! I smile each time they walk through the door and am so glad they’re part of our community.” – Coach DawnRead more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 scap pull ups 10 scap push ups 2 Rounds 10 single arm kettlebell high pulls (each arm) 10 single arm kettlebell strict press (each arm) Finish with: 10 burpees Strength: 4×10 Cuban rotations 4×20 archer ring rows MetCon: Welded & Welded Lean: For Time: 20 calorie row 20 calorie bike 50 push press (75#/55#) 20 calorie row 20 calorie bike 40 hang cleans (75#/55#) 20 calorie row 20 calorie bike 30 toes to bar 20 calorie row 20 calorie bike 20 front rack lunges (75#/55#) 20 calorie row 20 calorie bike 10 burpee pull ups *28 minute time capRead more