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GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded: Lurong WOD #4: Clean Up Crew 12 minute AMRAP 1 clean (185#/125#) 2 chest to bar pull ups 2 cleans 4 chest to bar pull ups 3 cleans 6 chest to bar pull ups 4 cleans 8 chest to bar pull ups *Continue increasing in 1:2 ratio each round Welded Lean: 20-15-10 push ups hang cleans (95#/65) 2 minute rest 10-20-30 push ups hang cleans (95/65)Read more

By: Sabrina Blajos As we are getting closer to The Open, I can’t help but get excited. The Open has been and always will be one of my favorite times of the year. For so many reasons: 1st it brings out the inner athlete. It gives people who didn’t have an athletic background a chance to see that just because they weren’t a D1 athlete doesn’t mean they can’t be an Athlete. AT ANY AGE!!! 2nd the camaraderie. The Welded Community is amazing and the power it has to hype up an event is even more amazing! 3rd you get to show off your hard work. The open comes once a year for a reason! So that you can reflect on your weaknesses and then have a chance to attack them throughout the year! So you’d be lying to yourself if you didn’t want to show all your friends your hard work and...Read more

GROUP CLASS WORKOUT Warm Up: 30/24 calorie machine 20 legs swings 20 lunges 15 dumbbell thrusters 10 groiners 20 scorpions 15 PVC pass throughs 15 PVC good mornings 1 minute banded front rack Strength: Front Squat (every 1:30) Welded: 7×1 @90% Welded Lean: no strength MetCon: Welded: Death By: cleans (115#/75#) bar facing burpee Adv.: 155/105 *Add 1 rep until failure *Extra Gains: Once you fail complete 100 AbMat sit ups. Welded Lean: 2 Rounds: 100/80 calorie bike 1 minute rest 80/65 calorie bike 1 minute rest 60/50 calorie bike 2 minute rest *40 minute time cap   SKILLS (Midtown 4:30PM) Glutes & Hamstrings   LADIES NIGHT (Midtown 6:30PM) Warm Up: 2 minute machine 3 Rounds: 15 KB swings 10 air squats 5 burpees 20 PVC pass throughs 20 PVC good mornings 1 minute lat smash (each side) Skill of the Month: Chest to Bar & Toes to Bar Kipping Sequence: 3 Rounds 2 beat...Read more

This week’s Featured Athlete was chosen by Coach Leo! Keep up the awesome work Justin! “My DECF Member Monday goes out to Justin. He has been crushing it lately at the top of the leaderboard everyday. Managing SpeedFit in the morning and class in the afternoon. Love the consistency and the hard work. Keep it up Justin!” – Coach LeoRead more

What is The Welded Open? The Welded Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors. Can I compete in The Open? YES!  The Open is designed to be accessible to all athletes while rigorous enough to challenge the world’s fittest.  Now with a scaled division everyone from a 14 year old high school freshmen compete in the Open, as well as their 77 year old grandparents and everyone in between. Ok, I might be interested… What’s next? Sign up for $20 by clicking HERE, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition, region, state and country. Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. Alright I’m in! When do we do the workouts?...Read more