Blog

You’re not going to want to miss class today as it’s 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: 2 minute machine 2 minute pigeon stretch (each side) Game Time! Strength: 10 Minutes Welded & Welded Lean: warm up to a heavy clean MetCon: Welded & Welded Lean: “Alvie” Retest 8 minute AMRAP 15 front squats (95#/65#) 15 calorie bike 15 push press (95#/65#) 15 toes to bar Immediately into: 6 minutes to find 1 rep max clean  Read more

  By: Sharae Townsend Welcome to week one of The 2017 Welded Open! Within the next 5 weeks you guys will probably see multiple blogs about The Open, which is awesome because all of us coaches are very passionate about it. The Open is the beginning of the greatest testament of fitness, in my opinion. It shows you exactly where you stand with your level of fitness (I am most definitely not the most fit person in the gym so I will let someone else go off on that tangent). Today I am here to talk about mindset! Mindset is one of the key components to how good or bad your day will be. I also believe this when doing a WOD. Here are 3 things to keep in “mind” when preparing for your unknown WOD: Think Positive: Go into The Open with an open mind and thinking positive. Yes,...Read more

GROUP CLASS WORKOUT Warm Up: 2 minute banded front rack (each side) 2 Rounds: 15 Russian kettlebell swings 10 goblet squats 25 band pulls Finish with: 10 groiners 20 scorpions 15 PVC pass throughs Strength: Front Squat (14 minutes) Strength:  find 1 rep max Technique: 5×5 (moderate weight) Welded Lean: no strength MetCon: Welded: 3 Rounds 20/16 calorie row 15 deadlifts (155#/105#) 10 lateral burpees Scaled: 115#/75# Welded Lean: 20 Rounds 3 deadlifts (155#/105#) 6 push ups 9 air squats 12 AbMat sit ups *40 minute time cap   SKILLS (Midtown 4:30PM) Banded Deadlifts & SquatsRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 15/12 calorie machine 10 jump squats 2 minute squat hold Finish with: 20 leg swings 15 PVC pass throughs 15 PVC good mornings Skill Work: 14 minutes double unders handstand push ups rowing MetCon: Welded: 10 minute AMRAP 3 Rounds 15 box jumps (24″/20″) 15/12 calorie bike 50 double unders/100 singles Remaining Time: max cleans (135#/95#) Adv.: 185#/125# Welded Lean: 10 minute AMRAP 10 Russian kettlebell swings (53#/35#) 10 calorie row or ski   SPEEDFIT (Midtown 6AM) Warm Up: 500 meter row 3 Rounds: 10 ring rows 10 stretch lunges 10 pass throughs 10 good mornings MetCon: 21-15-9 chest to bar pull ups dumbbell thrusters (40#/25#) calorie bikeRead more

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 13 minutes 4×10 seated strict press 4×6-10 chin ups MetCon: Welded: Lurong WOD #4: Chipper Retest 10 Min AMRAP 15 snatches 20 deadlifts 25 box jump overs 20 push ups 15 thrusters Level 3: 115/75 30/24 Level 2: 95/65, 24/20 Level 1: 45/35, 16/12 Welded Lean: 4 Rounds 30/24 calorie row 15 burpeesRead more