GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 calorie machine 10 wall balls 10 sit ups MetCon: Welded & Welded Lean: Partner Workout 100 wall balls (20#/14#) 20 deadlift (185#/125#) 100 toes to bar 20 clusters (135#/95#) 100 calorie row Repeat but cut reps in half *40 Minute Time Cap Individual Workout 75 wall balls (20#/14#) 20 deadlift (155#/105#) 50 toes to bar 20 clusters (115#/75#) 75 calorie rowRead more

GROUP CLASS WORKOUT Warm Up: front rack mobilization 2 Rounds 20 banded good mornings 10 push ups 10 single arm dumbbell push press Strength: Clean and Jerk (every 1:30) 6×2 (drop and reset) adv.: squat clean and jerk MetCon: Welded: 2 Rounds 10-20-30 dumbbell snatch (50#/35#) 90-60-30 double under *2 minute rest in between rounds scaled: singles + 4 burpees adv.: 60#/45# *15 minute time cap Welded Lean: 2 Rounds 40 push ups 40 kettlebell swings (35#/26#) 20 pull ups 20 oblique V-ups (each side) *18 minute time capRead more

By: Joaquin Ramirez As you may have heard we are doing a Nutrition Challenge starting January 15th 2018. I wanted to get some information out that way you could decide if this was something of interest to you. The price to participate is $100 per team (no refunds) with a limit of 50 teams. The teams can be same sex or coed and we are not splitting this up between gyms, this is purely a first come first serve basis regardless of which gym you are at. The goal of this challenge is to switch over to eating whole, fresh foods. There will be three levels provided and you can choose which one fits your ability level and commitment level the best. You and your partner do not have to do the same level and you do not have to do the same level the whole time. If you start...Read more

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded (Tier Testing): Tier 4 500 meter row (under 2:00/2:20) 75% body weight back squat 1 toe to bar *if time permits, one make up is allowed Tier 3 2K row (under 7:30/8:15) 125% body weight back squat 10 unbroken toes to bar *no make ups/advancing Welded Lean: 4 Rounds 55 calorie bike 55 air squats 55 candle sticks Cash Out: 55 burpees *40 minute time capRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15/12 calorie machine 10 PVC front squats Strength: Front Squats (every 1:45) 5×3 (rising) start at 70% adv.: work up to a 3 rep max during sets MetCon: Welded: 20 minute EMOM odd: 5 hang cleans (115#/75#) + 30 second plank even: 10 box jumps (24#/20#) adv: 165#/115#, box jumps + 4 alt. pistols Welded Lean: For Time: 30-27-24-21 med. ball slams (20#/15#) 60-54-48-42 Russian twists (each side) 20-20-20-20 calorie row/skiRead more