Blog

GROUP CLASS WORKOUT Warm Up: 2 Rounds 200 meter run 6 burpees 10 single arm dumbbell hang clean and jerk 6 single arm dumbbell front rack squats (each arm) Barbell Progression Strength: Clean (every 1:30) 6×2 hang squat clean 6×5 hang power clean MetCon: Welded: 12 Minute AMRAP 200 meter run 20 alternating dumbbell snatches (50#/35#) 10 single arm dumbbell overhead lunges (each side) Welded Lean: 100/80 calorie bike 400 meter run 100 mountain climbers 400 meter run 50 burpee kettlebell goblet squat clean (35#/26#) 400 meter run 25 toes to bar *40 minute time capRead more

Last week you should have received your invitation in the mail to the 1st Annual Members Ball. This special event is unlike anything we have done before as we will be trading in our MetCons and Lulus for dress shoes and dresses. If you didn’t receive your invitation you can follow this link for more information about the event and to purchase your tickets. If you have any questions about the event please contact us at [email protected] or ask one of your coaches!Read more

By: Bobee-Kay Clark I’m a very goal oriented, analytical person so obviously I like yoga.  Yoga is physical analysis that segments complex motion between the boundaries of inhale, exhale. Oxygen is our friend.  Yoga regularly reminds me to synchronize my breath with whatever movement I’m doing in Welded.  What part of a movement requires the most oxygen; when is the most logical point to exhale?  Lifting weights is much smoother when breathing is strategic. Mindless workouts are inefficient; better practice makes better performance. Yoga-gained focus enhances my Welded workouts. Yoga uses breathing as the steady beat with which we pace the melody of our movements.  For me, running feels like dog paddling through pain pudding. When I breathe in for a whole note, each footstep is a quarter note; one breath equals four footsteps.  I focus on the music of running and I can do it.  If I focus on the...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 scap pull ups 10 scap push ups 2 Rounds 10 kettlebell high pulls (each arm) 10 kettlebell strict press (each arm) Finish with: 10 Burpees Strength: Push Press (every 1:30) 5×5 (choose weight) MetCon: Welded: 2 Rounds 21-15-9 overhead squats (95#/65#) kettlebell swings (53#/35#) *18 minute time cap Welded Lean: 15 minute AMRAP 40 calorie row 30 double unders 20 jump switch lungesRead more

By: Dawn Swinney Welded, while incredibly physical, is also a mental workout, and it’s helped change how I look at challenge. Each WOD can take you through a range of emotions…”I’m so excited to be here! This one is my jam! Oh $$#%, there’s no way I can do THAT. This is crazy…am I crazy? I’m paying for this? This is awesome! This is hell. I killed that! That killed me.” And we all know all those thoughts can happen in the span of about 15 seconds or less. Attaching yourself to any of the thoughts that run through your head over the course of the 3-60 minutes of the day’s workout can distract you from being present and doing the best you can with what you have on that given day. Over the last 5 years of getting to be part of the world of Welded, I’ve realized something...Read more