Blog

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 5×10 kettle bell row 5×10-15 strict pull ups (banded) Adv.: 5-8 strict pull ups MetCon: Welded: 4 Rounds 10 squat cleans (95#/65#) 10 shoulder to overhead (95#/65#) 50 double unders scaled: 50 singles Welded Lean: For Time: 1K row 50 push ups 100 air squatsRead more

By: Leo Fontana Happiness is something that every human on Earth is looking for. However, have you ever stopped and asked yourself, “Am I happy?” or are you asking yourself, “Am I just looking for happiness?” I believe most of us are looking for happiness instead of living in the moment and being happy. There are many people that associate happiness to achieving a goal. In Welded for example, many of us say “I’ll be happy once I run a mile under 7 minutes” or “I’ll be happy when I hit a 300 lb. back squat” or “I’ll be happy when I beat so and so in a work out.” If you want to use a more real-world example, “I’ll be happy if I get that promotion/raise” or “if I buy this specific car/big house.” In all reality associating happiness with a goal is a lie. As soon as you achieve...Read more

YOU NEVER KNOW WHAT YOU’RE GONNA GET! GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: (every 1:30) Welded: 5x 3 strict press + 5 push press Welded Lean: No Strength MetCon: Welded: Buy In: 1 mile run 50 overhead squats (75#/55#) Cash Out: 1 mile run *Penalty: Every time you drop the bar you must complete 5 lateral burpees Scaled: front squats Welded Lean: 15 Rounds 20/15 calorie machine 15 AbMat sit ups 10 med ball slams (30#/20#) 5 burpees Adv.: burpee pull ups *40 minute time capRead more

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