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  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

By: Leo Fontana Valentine’s Day was just a couple of days ago and everyone was mad in love. Most Valentine’s Day people either go out to eat at a fancy restaurant or cook something special at home. But most of the time they’re not necessarily healthy choices, however that’s okay. This is part of the reason why this holiday is so special with your significant other. Here are 5 partner workouts that you can pick from to do at home with your lover so you won’t feel as guilty for eating that extra chocolate or a second plate of pasta during your special day. 1. For time: (Share the reps, one partner works at time) 200 air squats 200 sit ups 200 push ups 200 lunges 2. 20 minute AMRAP: (one partner does a full round while the other rests) 5 burpees 10 V-ups 5 push ups 3. 16 Rounds: (one partner...Read more