Blog

By: Jacob Wellock I believe that there are many CF athletes that need to ask themselves this question. So what is the difference? If you go to the gym just to sweat and feel better when you WOD, then this blog won’t necessarily apply to you. If you go to the gym and are in pursuit of being a competitor and have that mindset, then read on. With that said, let’s dive into this. As many of you know, competing in Welded and more so, training for Welded is very demanding. It is, in my opinion, the most demanding sport in the world. Now when I say that, it is one of the only sports where you have to be very good at A LOT of different things. You don’t get the luxury to specialize in anything, but you do have the responsibility to better yourself at everything. This is...Read more

GROUP CLASS WORKOUT Warm Up: 30/24 calorie machine 20 legs swings 2 Rounds: 10 single arm kettle bell high pull 10 kettle bell press 10 air squats Weightlifting (Welded): Hang Power Cleans Hang Power Clean (every 1:20) 6×3 (moderate to heavy) Clean Pulls (every 1:20) 6×2 @110% of best clean (drop and reset) GHD Back Raises 4×15-25 MetCon (Welded Lean): 10 Rounds 10 burpee box jumps (24″/20″) 15 calorie machine (alternate) 20 air squats *40 minute time capRead more

Every quarter the coaches come together and choose a member to highlight and share their story. This quarter we chose Josh Leggett, check out his story below!  Read more

GROUP CLASS WORKOUT Warm Up: 1 minute hip capsule stretch 20 scorpions 2 Rounds: 15 goblet squats 10 push ups 10 calorie machine sprint Strength: Back Squat Welded: 5×5 @75% of 1 rep max Welded Lean: 5×5 moderate weight MetCon: Welded: 14 minute AMRAP 40 double unders 15 toes to bar 15 shoulder to overhead (95#/65#) scaled: 80 singles + 4 burpees, 15 toes to ring/15 hanging knee raises Welded Lean: 14 minute AMRAP 20 calorie row 10 alternating dumbbell snatches (50#/35#) adv.: 75#/50#Read more

By: Leo Fontana Today was the last day that Melanie (one of our Midtown members) and I had to our Welded Team Series workouts. This is a team competition that you and a partner have 4 workouts complete in one weekend for two weeks in a row. The workouts are done at your own gym and scores are submitted online, very similar to the Crossfit Open but as a team. It was a great time and both of us and we pushed ourselves beyond our comfort zone, with that many PRs came along. Competition can push you to do things you never imagined to be possible. For example, one of our workouts was: 21-15-9 synchronized DB snatches synchronized bar muscle ups Melanie had never done a bar muscle up, let alone 45 of them for time. Knowing that if she was to get at least 1 muscle up it would...Read more