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GROUP CLASS WORKOUT Warm Up: 2 rounds: 10 PVC pass throughs 10 PVC good mornings 10 PVC overhead squats 10 scorpions Followed By: Snatch PVC Progression Barbell Warm Up: 3 rounds: 4 dip muscle snatch 4 snatch press 4 snatch balance Strength: Snatch (14 minutes) Advanced: 10×1 Technique: 8×4 (lower weight after each rep) MetCon: Welded: 15 minute AMRAP 20 wall balls (20#/14#, 10″/9″) 10 power snatches/cleans (95#/65#) 20 calorie row Welded Lean: Buy In: 200/160 calorie bike 3 Rounds 40 air squats 30 push ups 20 kettlebell swings (53#/35#) Cash Out: 200/160 calorie bike 40 minute time cap Mobility of the Day: Quad Smash (pg. 324) Improves: Hip function, knee, hip, and lower back pain. SKILLS CLASS (Midtown @ 4:30PM) Improve our snatch!Read more

Brad started out with us in August and has made huge gains in all aspects of Welded because of his consistency and dedication! Keep up the great work Brad! “This member holds a place close to my heart. The guys comes in a positive attitude each and every day. Even after skills class which I know Coach Leo kills him in. Brad you are this week’s DECF Member Monday. Keep up the progress and making the morning classes a pleasure to coach. Proud of you brother!” – Coach TrentRead more

By: Tammy Hamilton ‘Tis the season for holiday festivities! Buttered turkey, glazed ham, mashed potatoes and gravy, delicious appetizers, eggnog, holiday cookies, fudge, apple pie! It’s easy to see why the average person gains about a pound over the holidays. You don’t have to be part of that statistic! Here are 6 tips to help you stay fit during holiday parties all while enjoying yourself.  1. Don’t go hungry! Skipping meals throughout the day because you know you will be indulging will dramatically increase your cravings and you will end up consuming more calories than if you had eaten several healthy meals throughout the day. Try to eat as healthy as possible the rest of the day and you’ll feel better about treating yourself.  2. For every alcoholic beverage drink one glass of water. Not only will this help with a potential hangover but you will consume substantially less ‘liquid’ calories. Also, stick...Read more

Click here to see Coach Jacob’s programming walk through for the week where he goes over each workout and how to attack it for optimal efficiency! GROUP CLASS WORKOUT Warm Up: 2 minutes machine 20 leg swings 1 minute ankle dorsiflexion stretch (each side) 15 PVC pass throughs 15 PVC good mornings 3 rounds: 10 air squats 10 Russian kettle bell swings (heavy) 5 groiners (each side) Strength: Back Squat (14 minutes) Welded: find 1 rep max Welded Lean/Volume: 5×6 (choose weight) MetCon: Welded: 3 Rounds 21 kettle bell swings (53#/35#) 15 pull ups 9 deadlifts (205#/135#) *1 minute rest after each round 13 minute time cap Welded Lean: 20-15-10-15-20 deadlifts (95#/65#) calorie bike/ski (alternate) Mobility of the Day: Yoga or ROMWOD.Read more

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: (15 minutes) Super Set 4 x 8 weighted lunges (heavy) 4 x 30 band pull aparts 4 x 1 minute plank hold  MetCon: Welded: Every 4 Minutes for 4 Rounds 10 pull ups 15 push ups 20 kettle bell swings (53#/35#) 40 double unders/60 singles Adv: chest to bar pull ups, 10 handstand push ups Welded Lean: 16 Minute AMRAP 5 Rounds 20 wall balls (20#/14#, 10’/9′) 10 box jumps (24″/20″) Cash Out: max calories on the rower Mobility: 10 minutes. Pick a weakness, attack it. Get better. Give you body the attention it deserves.Read more