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GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: Superset (5 Rounds) max reps seated barbell press (no more than 30), alternate between front and back 15 kettlebell high pulls MetCon: Welded AND Welded Lean: 20 minute EMOM odd minutes: 10 burpees even minutes: 15 AbMat sit ups Adv: 12 burpees & 20 AbMat sit ups Mobility: 10 minutes – pick a weakness, attack it. Get better and give your body the attention it deserves.  Read more

Warm Up: 3 Rounds: 40 seconds work/20 seconds rest on a machine at 80% effort Then: 2 Rounds: 20 Russian KB swings, 25 band pull aparts, 30 toe touches Finish with: 20 scorpions, 20 leg swings, 15 PVC pass throughs, 15 PVC good mornings Strength: Sumo Deadlift (every 1:20)  Welded: 5×6 @ 65-75% Welded Lean: No strength MetCon: Welded: 10 minute AMRAP 9 pull ups 9 overhead squats (115#/75#) Adv.: 3 bar muscle ups Scaled: front squats Welded Lean: 40 minute AMRAP 40 calorie machine (alternate each round) 30 push ups 20 kettlebell swings (53#/35#) 10 pull ups/ring rows Mobility of the Day: Glute Smash (pg. 300) Improves: Lower back and hip pain, “knee out” position.   SKILLS CLASS (Midtown @ 4:30PM) power lifting fun   LADIES NIGHT (Midtown @ 6:30PM) Warm Up: Team air squats, lunges and sit ups 20 PVC pass throughs, 20 PVC good mornings Skill of the Month: Muscle Ups 10 minute EMOM...Read more

By: Trent Soares It’s Christmas time and the season for giving. Especially if you are trying to “snatch” the attention of that fox in class, or maybe just trying to make amends with that coach that you’re always a “jerk” to. Get it? Here are the top ten gifts to buy a Weldedter: Any Double Edge Apparel It’s scientifically proven that you can lift more weight wearing anything that has the DE logo on it. Smartphone Mount There to catch all those PR moments. Remember, it doesn’t count unless you post it on social media. Speed Rope Now there are no excuses! Recovery Kit For the achy athlete that is always walking funny. Blender Bottle Good old fashion shaker always goes a long way. You can never have enough especially for those few cases that you created a science experiment in the kitchen sink. WOD Dice What’s the WOD? Toy Barbell Let’s...Read more

The time has come that everyone has been waiting for (more specifically the entire DE staff), its time to ice Derek!   We were able to raise over $100 dollars during the time that Derek was away on vacation and now its time for Derek to take a nice Ice Cold bath!  The icing will be taking place at 3:15pm for anyone who wants to watch this event live!  If you are unable to attend, then keep an eye out on Facebook because we will be posting the video shortly after!  We look forward to cooling off the head cheese and we hope you are too!   GROUP CLASS WORKOUT     Warm Up 5 Min AMRAP 10 PVC Good mornings, 10 PVC OH squats, 10 pushups   Strength 6×3 Deadlift @80% (Every 1:15)   Metcon Dynamic: 6 Minute AMRAP 5 Thrusters @95/65 8 Toes To Bar 5 Deadlifts @95/65...Read more

Beckie’s Welded Story – Finding my “Get Skinny” Moment My Welded experience started about 1 ½ years ago. I have always struggled with my weight, and after I had kids it was even harder to lose. I tried all kinds of workout regimens to get in shape, but unfortunately nothing was working and my motivation was dwindling. After I started Welded I became less obsessed with “getting skinny” and more obsessed with how strong I could get. I had this drive to work harder and push myself more each WOD and when coupled with the clean eating I had learned from other members and coaches I had shed 25lbs. It was amazing that doing something that seemed so much like a fun activity could do that. I didn’t have to spend hours on the treadmill (which I hated so never did) to lose weight. It just happened as an effect of my...Read more