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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: 3 Rounds 15/12 calorie machine 10 single arm rows 60’ overhead kettlebell walk MetCon: Welded (Tier Testing): Tier 4 1 toe to bar 500 meter ski (under 2:05/2:30) 500 meter row (under 2:00/2:20) Tier 3 3 unbroken handstand push ups 1 mile run (under 8:30) *10-15 minutes will be allotted to make up 2-3 movements that were missed or failed. You may not move forward with extra movements. Welded Lean: 1 mile run or 2K row 150 air squats 100/80 calorie bike 50 toes to bar 1 mile run or 2K row 40 minute time capRead more

GROUP CLASS WORKOUT Warm Up: 2 minute machine 3 Rounds 10 single arm kettlebell squat clean 10 single leg Romanian deadlift Finish with: 2 minute machine Strength: Front Squat (every 2 minutes) 3×3 @80% 2×4 @75% 1×5 @70% MetCon: Welded: For Time: 30 power cleans (115#/75#) 25 power cleans (135#/95#) 20 power cleans (155#/105#) 15 power cleans (185#/125#) 10 power cleans (205#/135#) 12 minute time cap Welded Lean: For Time: 150 double unders 25 dumbbell burpees (40#/20#) 150 double unders 25 dumbbell burpees Cash Out: 50 dumbbell push press scaled: 150 singles + 10 burpeesRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 45 minute AMRAP 2 mile run or 4K row 50 med. ball bear hug squats (20#/15#) 40 box jumps (24″/20″) 30 chest to bar pull ups 20 power snatches (135#/95#) max. calorie bikeRead more

This week’s Featured Athlete was chosen by Coach Derek! Great job boys! Keep it up! 💪🏽 “My #decfmonday goes out to these 2 swolemates Nolan and Michael. They started Welded in my kids class and now have graduated to full Welded classes with me. They continue to make gains and always striving to build some muscle. Looking forward to seeing their progress over the next year.” – Coach DerekRead more

GROUP CLASS WORKOUT Warm Up: 30 ring rows 40 overhead walking lunges 25 V-ups MetCon: Welded & Welded Lean: 2 Rounds 7 minutes each station Station #1 60′ farmer carry Station #2 8 D-ball cleans/16 med. ball slams 60′ axle bar overhead carry Station #3 120′ sled dragRead more