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GROUP CLASS WORKOUT Warm Up: 50 banded face pulls 10 tempo push ups 30/24 calorie machine 10 toes to bar/knee raises Accessory Work: 13 minutes 5×10 strict pull ups adv.: weighted scaled: 5×15 ring rows Finish with: 50 deficit pushups MetCon: Welded: 10 minute AMRAP 15 air squats 10 box jumps (24″/20″) 5 toes to bar Welded Lean: 20 minute AMRAP 15 calorie machine (alternate) 30 AbMat sit ups 60 double unders scaled:  60 singles + 6 burpees or 20 double undersRead more

By: Alvie Hafen “What doesn’t kill you makes you stronger.” Everyone has heard this so called cliché. However, it is not a cliché it is a fact and psychologists call it adversarial growth. Adversity is everywhere in our everyday life. Do you embrace the struggle and challenge or do you stay in your comfort zone? The problem with staying in your comfort zone in the gym, in life, and in your job is that it prevents you from growing and reaching your full potential. Take your experience with Welded for example. When you first started you had some pretty immediate results. Your PRs went up, your row and run times became faster, and you could do more pushups. Day 1 of Welded threw you outside your comfort zone and you became stronger and better from it. Do you continue to push yourself outside your comfort? In the gym do you...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 20 banded good mornings 12/9 calorie machine 60 second hip distraction Welded: 2 Rounds 4 deadlifts (moderate weight) 10 calorie bike (90% effort) MetCon: Welded: 5 Rounds 5 deadlifts (275#/175#) 20/15 calorie bike adv.: 365#/245# *12 minute time cap Welded Lean: For Time: 1K row 80 hang kettlebell snatches (35#/26#) (40 each arm) 1K row 80 kettlebell push press (35#/26#) (40 each arm) 1K row 80 kettlebell cleans (35#/26#) (40 each arm) 1K row 80 goblet squats (35#/26#) *40 minute time cap Skill Work: Welded: 10 minute EMOM 20 double unders adv.: 40-50 double underRead more

GROUP CLASS WORKOUT Warm Up: 90 second hip capsule stretch 2 Rounds 200 meter run 10 wall balls 20/15 calorie machine MetCon: Welded & Welded Lean: For Time: 1 mile run “Karen” 150 wall balls (20#/14#, 10’/9′) *25 minute time cap Cool Down: 2 Rounds 10 air squats 10 calorie machine 1 minute suprapatella smash 2 minute seated straddle stretch 2 minute squat hold foam roll calvesRead more

By: Trent Soares Recently in August I had the amazing opportunity to visit New York City. It was quite an experience, especially for a boy from a little island on the Pacific Ocean. The culture shock was incredible seeing the mass amounts of people heading in one direction, filled with different ethnicities and languages. The food was amazing from bagels, to pizza, to dumplings, New York City has no shortage of bucket list-worthy eats. Although quite possibly the most powerful memory I have is visiting the 9-11 memorial. The September 11 Memorial “is a tribute of remembrance and honor to the nearly 3,000 people killed in the terror attacks of September 11, 2001 at the World Trade Center site. The Memorial’s twin reflecting pools are each nearly an acre in size and feature the largest manmade waterfalls in North America. (1)” Pictures don’t do this justice, it’s an absolute wonder to look at,...Read more