GROUP CLASS WORKOUT Warm Up: Pose Method drills 20 leg swings (each leg) 2 Rounds: 25 banded good mornings 8 tempo squats15 Russian kettle bell swings 10 calorie machine (sprint) Finish with: 20 scorpions 3 Rounds (trainer guided): 4 deadlifts (increasing weight) 4 goblet squats MetCon: Welded & Welded Lean: 6 Rounds 5 deadliest @75-80% 10 goblet squats (70#/44#) 400 meter run *Rest as needed in between rounds but no longer than 3 minutes. Cooldown: 4 minutes Lacrosse ball or foam roller smash focusing on lower back, glutes, and hamstringsRead more

By: Trent Soares The back is involved in almost every move you make, and it only takes one false move to trigger an injury. For example: Strains can be triggered by overstretching, slouching, and improper lifting. The strain problem is compounded if you are carrying excess body weight-especially around the midsection. Sprains often result from sudden movements or sudden twisting of the body. With a sprain, soft tissues in the back, such as ligaments and muscles, are wrenched or torn, causing swelling and pain. Over flexion, or bending too far forward, is another common back problem that results in increased pressure on the cartilage of the spine. Damage to the cartilage, or “disks,” can cause swelling and pain that can last a long time. Overextension, or bending too far backward, also increases pressure on the spine, resulting in potential injury. The most important thing you need to know about these...Read more

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean: 50-40-30-20-10-20-30-40-50 calorie row calorie bike burpees *40 minute time cap. Score: add 1 second to time cap for every uncompleted rep.Read more

GROUP CLASS Warm Up: 30 arm circles (each direction) 2 minute PVC front rack stretch 1 minute banded wrist distraction 3 Rounds (trainer guided): 5 barbell thrusters 4 toes to bar 5 box jumps 2 Rounds (speed): 3 thrusters 3 toes to bar 3 box jumps MetCon: Welded & Welded Lean: 10 Rounds 5 thrusters (95#/65#) 7 toes to bar 5 box jumps (30″/24″) scaled: dumbbell thrusters, 10 knee raises *16 minute time cap Cooldown: 5 Rounds 30/30 (work/rest) machine 2 Rounds 15 air squats 10 ring rows Finish with: 2 minute seated straddleRead more

By: Savina Brown Since it is the beginning of injury prevention month, I am going to get on my soapbox about the amazing benefits of yoga and how well yoga and Welded compliment one another. Some of you might be rolling your eyes at the thought of that or already have a story created about yoga but I challenge you to change your perspective. And trust me, I have been in your same shoes with both yoga and Welded. Neither of them were activities that I loved instantly or found myself wanting to do on a daily basis. The irony is that here I am today as a yoga instructor at Welded gym and I have an incredible passion for both of them. Plus, I feel my absolute best physically, mentally, and emotionally when these two activities are balanced throughout my week. So, my favorite way to explain Welded and...Read more