Blog

By: Jacob Wellock Today’s blog is going to be about how to perform the Box Squat correctly and how you can add it to your arsenal of movements to help turn you into a strength machine. Without further adieu let’s dive into the technique. TECHNIQUE The first thing to do with the box squat is to make sure you sit BACK on the box and not DOWN. This is very important. If you are on the box and you look down and your knees are tracking over your toes, you are too far forward. One of the great things about the box squat is that it acts as a leg curl when you stand and the only way to take advantage of this is to make sure you are sitting BACK on the box. This also takes pressure off the patella tendons. The second thing to do is when you...Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded: Tier Testing Tier 4: body weight deadlift 30 unbroken singles 1 toe to bar 50 calorie bike (under 4:00/4:30) Skill Work: toes to bar & double under practice Welded Lean: “The Hundreds” 100 calorie rower 100 AbMat sit ups 100 calorie bike 100 Russian twists (each side) 100 calorie ski 100 knees to elbows *40 minute time capRead more

We are only days away from our 3rd Annual MetCon 4 Hope! This annual Welded competition helps support non-profit organizations both locally, national and internationally by bringing awareness and helping with financial aide. This year we are supporting A New Song International which helps support the lives of orphans and children living in poverty in a small town called Wobulenzi in Uganda. We invite everyone to come out and support this amazing event, but before you come there are a few things we need to cover: The event will be hosted at Double Edge SOUTH which is located at 6450 South Virginia Street. The competition will begin at 9am and continue until 5pm. There will be beer provided by Brewers Cabinet and food provided by Food Evolution for spectators and athletes to purchase. Classes at SOUTH will be cancelled on Saturday due to the event. MIDTOWN classes on Saturday will...Read more

GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP 8 single arm kettlebell power cleans 8 push ups 12 air squats Strength: Power Cleans (every 0:45) 16×1 (across, heavy) MetCon: Welded: For Time: 30-20-10 fat bar deadlift (135#/95#) calorie bike adv.: 185#/125# *12 minute time cap Welded Lean: 14 minute AMRAP 15 med ball slams (30#/20#) 20 air squats 30 double unders Scaled: 15 double unders or 30 singles + 5 burpeesRead more

By: Derek Wellock Before you jump to conclusions about this post, please continue reading. Good movement doesn’t always mean more sex, but it can, haha. Now that I have your attention, this is a great starting point. More often than not when someone starts at the gym there is a little bit of ego, combined with large amounts of motivation which can lead to injury. My goal is to shed light on the coaching perspective and how difficult it can be to get people to put the ego aside and be coachable. I see throughout the day all the coaches constantly offer tips on efficient and safe movement. As coach Leo says every class “Move well, move fast, see you on the other side.” Let’s break this down. Move Well. This is the first thing Leo says every class before the WOD starts. It is the most important part of...Read more