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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

GROUP CLASS WORKOUT Warm Up: 400 meter run 1 minute banded ankle distraction 1 minute pigeon stretch 3 Rounds: 12 psoas march 8 empty barbell squats Strength: Back Squat (every 1:30) Warm Up: 5@40%, 4@50%, 2@70%, 1@80% Strength: 7×1 @90% Technique: 7×4 @moderate weight MetCon: Welded: 15 minute AMRAP 8 pull ups 24/20 calorie machine 48 double unders adv.: chest to bar Welded Lean: 15 Rounds 10 AbMat sit ups 10 med ball slams (20#/16#) 10 calorie ski adv.: 20 Rounds, med ball sit ups *40 minute time capRead more

You’re not going to want to miss class today as it is a “retest” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 calorie sprint 10 ring rows/5 strict pull ups 15 banded good mornings Finish with: 1 minute goblet squat hold 20 PVC pass throughs 20 scorpions 3 Rounds (trainer guided): 2 power cleans 3 tempo pushups 5 air squats MetCon: Welded & Welded Lean: Retest: “The Chief” 5 Rounds 3 minute AMRAP 3 power cleans (135#/95#) 6 push ups 9 air squats 1 minute rest Cooldown: 3 Rounds (easy pace) 12 calorie machine 1 minute squat hold 30 second push up plankRead more