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GROUP CLASS WORKOUT Warm Up: 2 Rounds: 15 arm circles 10 pushups Finish with: 2 minute PVC front rack stretch 1 minute pigeon stretch Strength: Thruster (every 1:30) Strength:  5×3 (heavy) Technique: 5×6 moderate weight MetCon: Welded & Welded Lean: 18 minute AMRAP 15 snatches (95#/65#) 400 meter run 15 snatches (115#/75#) 400 meter run 15 snatches (135#/95#) 400 meter run max snatches (155#/105#) scaled: cleans Cool Down: 2 minute banded overhead distraction 1 minute calf stretch  Read more

By: Alvie Hafen I have been doing Welded for almost 8 years now. I did my very first Crossfit WOD up at UNR with my boss. The workout was grueling, long, and i thought I might die halfway through. Once i finished I collapsed on the floor, and was instantly hooked on Welded. Hi my name is Alvie and I was addicted to Welded. I lived and breathed Crossfit. 1st Rule of Welded. Always talk about Welded. I couldn’t get enough! WODs, PRs, post WOD talks, competitions, showing off hand tears, and buying all the Welded essentials. Those first 3 years I was addicted. I drank the koolaid and was still thirsty for more. The gains and the PRs come often when you first start out. I remember the first DU, the first HSPU, the first time i did Fran under 5 minutes,  the first MU, the first time I snatched...Read more

GROUP CLASS WORKOUT Warm Up: 3 minute machine 2 Rounds: 10 air squats 8 pushups 8 kettlebell swings 8 calorie machine Finish with: 15 PVC pass throughs 15 PVC good mornings 20 leg swings MetCon: Welded & Welded Lean: 10 minute EMOM 1. 10-15 air squats 2. 8-12 push ups 10 minute EMOM 1. 10-15 kettlebell swings (53#/35#) 2. 8-12 calorie bike 10 minute EMOM 1. 8 front rack lunges (95#/65#) 2. 8 shoulder to overhead (95#/65#) scaled: dumbbells (35#/20#) adv.: handstand push upsRead more

GROUP CLASS WORKOUT Warm Up: 400 meter jog 1 minute pigeon 2 Rounds: 20 banded good mornings 10 scap pull ups 15 PVC pass throughs 20 scorpions Extended Warm Up (Welded) 3 Rounds: 3 kettlebell snatches (each arm) 4 pull ups MetCon: Welded: 11 minute AMRAP 10 hang kettlebell snatches (53#/35#, each arm) 10 pull ups scaled: dumbbell snatch Welded Lean: 20 minute AMRAP 15 calorie machine 15 goblet squats (53#/35#) 15 V-upsRead more

This week’s Featured Athlete was chosen by Leo. Tony has been with us a while now and continues to make great improvements, keep up the awesome work! 💪🏻 “My #DECFmonday goes out to Tony. He has been doing two a days for about three months now. He works extremely hard and have been getting very fit! Watch out Crossfit games masters, Tony is coming for you!!!!” – Coach LeoRead more