Blog

GROUP CLASS WORKOUT Warm Up: Banded Ankle Distraction 3 Rounds 20 banded good mornings 10 PVC back squats Strength: Front Squat (every 1:30) 6×3 (rising, start at 65-70% of 1 rep max) MetCon: Welded: 18-15-12-9-6 power cleans (115#/75#) 36-30-24-18-12 wall balls (20#/14#) Welded Athlete: sets of 3 on power cleans @165#/115# 20 minute time cap Welded Lean: 2 Rounds 800 meter run or 1K row 50 air squats 30 kettlebell swings (53#/35#) 20 minute time capRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 6K row or 3 mile run 3 Rounds 10 deadlifts (155#/105#) 10 bar facing burpees *40 minute time cap WEIGHTLIFTING (Midtown @10:30AM) A) 8x 2 cleans + 1 jerk (choose weight) B) 5×3 clean pulls @100% of 1 rep max (every 1:30)Read more

GROUP CLASS WORKOUT Warm Up: 90 second standing straddle stretch 90 second squat hold 4 Rounds 15/12 calorie machine 10 walking lunges Accessory: Bulgarian Split Squat 4×10 (each leg) Death March 4×10 (each leg) MetCon: Welded & Welded Lean: Partner 1 150/120 calorie bike Partner 2 4 Rounds 10 toes to bar 10 dumbbell thrusters (40#/25#) 50 double unders *Partner 1 and Partner 2 will do their designated workouts then switch, score it total time for both partners to finish.Read more

By: Jacob Wellock The weather is warming up and I know everyone loves the temperature and the good vibes that summer brings. With that said I have some challenges for you to try and complete. Challenge 1: Do one of your favorite summer activities at least twice a month, if not all of them. Mountain biking, paddle boarding, go to a sporting event, etc. Challenge 2: Take a sheet of notebook paper and write down one thing that you are grateful for every morning. Try and keep the time consistent everyday. For example, every morning you get out of bed. Challenge 3: Try and put the phone down. Social media is very much a part of most of our lives. It can be a great tool for certain things, but can eat away much more time than we realize. I read a recent article on the power of social media...Read more

You’re not going to want to miss class today as it’s a “Tier Testing” day! If you are new or need a refresher as to what the Tier System is and why we do them check out the original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded (Tier Testing): Tier 4 choose 3 movements Tier 3 175% bodyweight deadlift 2K row (under 7:30/8:15) Tier 2 “DT” (under 8:00/9:00) Welded Lean: 15 minute AMRAP 30/22 calorie row 20 AbMat sit ups 10 kettlebell swings 2 minute rest 15 minute AMRAP 30 hang dumbbell clean and jerks 20 push ups 10 box jumps (24″/20″)Read more