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GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean: 8 Rounds (every 5 minutes) 3 power cleans @80-85% 20 wallballs (20#/14#) 10 bar facing burpees Adv.: clean Scaled: 5 (heavy) deadliftsRead more

By: Joaquin Ramirez Now that the weather is starting to warm up (fingers crossed)! I want to talk a bit about the importance of being outside and applying that fitness you work so hard for in the gym everyday. We all do Welded for different reasons, but I think we can all agree that one of those reasons for almost everyone is to be in better overall shape and do things we never could. That is the exact reason we have so many different functional movements in our programming. We’re all improving our fitness, which directly translates to everything you do outside of the gym as well as inside. If you are not competitive and do not wish to test your fitness and you just love to come in the gym do your workout and be healthier, then perfect! There is absolutely nothing wrong with that. If you would like to...Read more

GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: Hang Power Snatch (every 1:00) Welded: 10×2 Welded Lean: No Strength MetCon: Welded: Partner WOD 100 double unders 60 thrusters (95#/65#) 50 pull ups 40 snatches (115#/75#) 30 toes to bar 20 front squats (155#/105#) 10 muscle ups/bar muscle ups or 20 chest to bar 100 double unders *22 minute time cap Welded Lean: 35 minute AMRAP 15 calorie bike 15 box jumps (24″/20″) 15 calorie row 20 alternating dumbbell snatches (50#/35#)Read more

You’re not going to want to miss class today as it is a “test” 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: Trainer Choice Finish with: 60 second pigeon 20 scorpions 20 leg swings (each) Strength: Front Squat (every 1:25) Strength: 6×3 @80%  Technique: 6×5 (moderate weight) MetCon: Welded: Test Day: “Grace” 30 clean and jerks (135#/95#) *6 minute time cap Welded Lean: For Time: 25 dumbbell thrusters (30#/20#) 25 burpees 25 dumbbell thrusters (30#/20#)Read more

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 14 minutes 5×10 (heavy) seated dumbbell press 100 banded tricep extension MetCon: Welded & Welded Lean: 3 Rounds 10 power snatches/cleans (95#/65#) 400 meter Run 10 bar facing burpees scaled: deadlifts *16 minute time capRead more