Blog

GROUP CLASS WORKOUT Warm Up: 3 Rounds 20 banded good mornings 10 kettle bell high pulls 10 jump squats Strength: Power Cleans (every 1:15) Strength: 4×1 @90% 6×1 @80% Technique: 10×3 (moderate weight) MetCon: Welded: 3 Rounds 15 shoulder to overhead (115#/75#) 50 calorie row adv.: 155#/105# *18 minute time cap Welded Lean: 10 Rounds 6 deadlifts (95#/65#) 8 air squats 10 calorie bike *22 minute time capRead more

By: Kris Thompson Christmas is right around the corner and sometimes finding the right gift for your favorite Weldedter(s) can become quite a chore! So I’ve compiled a gift guide with some of my favorite products and where to find them so you can buy the Weldedter in your life a gift that they’ll both love and use a lot. Just click the underlined titles above each picture for links. SHOES: The most basic thing you need to get your WOD on, shoes! They come in all sorts of styles and colors, here are some great picks for Welded: Nike MetCon (photo: Nike) Reebok Nano (photo: Footwear News) NoBull Trainers (photo: NoBull Project) WEIGHTLIFTING SHOES: If you want to get serious about your Olympic Weightlifting or need some help with mobility in the bottom of a squat, lifters are a great thing to add to your wish list: Nike Romaleos...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 8 push ups 15 banded tricep extensions 15/12 calorie machine Strength: Bench Press (every 2:15) Welded: 5×6 (choose weight) Welded Lean: no strength MetCon: Welded: 18-15-12-9 toes to bar 50-50-50-50 double unders scaled: 25 double unders or 50 singles + 4 burpees *15 minute time cap Welded Lean: 5 Rounds 1K row 20 burpees 20 leg lifts *40 minute time capRead more

You’re not going to want to miss class today as it is a “test” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: Trainer Choice Extended Warm Up: 2 Rounds 10 wall balls 5 hand stand push ups/8 hand release push ups 5 power cleans MetCon: Welded & Welded Lean: Test Day: “Leo” 4 Rounds 30 wall balls (20#/14#) 10 power cleans (155#/105#) 10 hand stand push ups scaled: 15 hand release push upsRead more

This week’s Featured Athlete was chosen by Coach Leo! Keep up the awesome work Sharon! “My #DECFmonday goes out to Sharon. She is our sweet member from 9am class. She joined recently but has been crushing it everyday. She’s 59 years young and never scale a work out. Keep up the awesome work Sharon! We all love seeing all of you hard work!” – Coach LeoRead more