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GROUP CLASS WORKOUT Warm Up: 10 Rounds (5 Rounds each movement) 20/10 interval Push Ups & Air Squats Strength: Squat Snatch (every 1:30) Build: 8×4 Power Snatch Welded: 8×2 (choose weight) Warrior:8×1 (heavy) MetCon: Build: 3 Rounds 30 Wall Balls (14#/10#) 15 Box Jumps 15 Minute Time Cap Welded: 3 Rounds 30 Wall Balls (20#/14#) 15 Box Jumps 15 Minute Time Cap Warrior: 4 Rounds 30 Wall Balls (20#/14#) 15 Box Jumps 15 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 40 KB DLs 30 Goblet Squats 20 SA Push Press (each side) 10 SA High Pulls (each side) Strength: Front Squat (14 Minutes) Build: 7×4 Weld/War: Find 1 Rep Max MetCon: Build: 2 Rounds 12 Squat Clean Thrusters (95#/65#) 21 Knee Raises or 14 Kipping Leg Raises 50/45 Cal. Bike 14 Minute Time Cap Welded: 2 Rounds 7 Squat Clean Thrusters (155#/105#) 21 T2B 42 Cal. Row 14 Minute Time Cap Warrior: 2 Rounds 7 Squat Clean Thrusters (185#/125#) 21 T2B 42 Cal. Row 14 Minute Time CapRead more

LEAN GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 3 Rounds 1500 Meter Row 50 AbMat Sit Ups 50 Air Squats 25 Burpees 40 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: 1 Squat Clean + 1 Front Squat + 1 Split Jerk (every 1:30) 7 Sets Clean Pull (every 2:00) 5×4 @90% Strict Press (every 2:00) 5×6 (choose weight)Read more

By: Joel Cochran We all remember the first time we stepped into the gym to complete our very first Welded workout.  There was loud music, weights being dropped all over the place, people swinging on bars and generally sweating and panting as if they were trying to take their last dying breaths!  Like most of us (whether you admit it or not), it was probably one of the more intimidating moments of your life in which you were thinking, “what the hell did I get myself into?”.   This wonderful moment is part of your “Welded Story”, we all have one and each experience is just a little different than the other.  I wanted to take a moment and share with you my Welded Story and how it was one of the best decisions in my life.  It all started in the fall of my senior year in college when I...Read more

This week’s Featured Athlete was chosen by Coach Leo. We’re lucky to have you as part of the DE Community Kathleen!⠀ “Kathleen is the 9AM “Mom”, she is always ready to take care of anyone in need and is always the first person to reach out to a new member and help them though their first class. Her positive attitude has been an awesome addition to our class. Even though she’s only 5′ tall, she will never back down from a challenge. Thank you for being a fantastic role model for everyone!” – Coach Leo⠀Read more