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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

Welded is great for many different reasons; its fun, it builds on community and the most important thing is that it works!   There are many fitness programs out there but how Welded separates itself from the pack is that it can be supported by measurable, observable, repeatable facts; also known as evidence-based fitness. What does evidence-based fitness mean?  It is testing and retesting the WOD’s that we have programmed for you to see if you have improved.  We have obviously seen improvements in strength because we have tested and retested which has resulted in most people seeing an improvement in their overall strength and power.   Now it is time to test your overall fitness through today’s workout. If you have been using beyond the whiteboard you should be able to easily look up the past workout.  If not, we suggest you start recording your times on either BTW...Read more

Remember the days when you had to call someone from a land line?  For some of us we do remember, for others you might be sitting there wondering what a land line is….  Yes before the Nokia 5150 and snake there was such a thing called a land line in which you made your calls from a line that was hard wired to your house. But as we know times have changed.  We have more technology in our phones now then we use to have in our Macintosh (aka a Mac).   This has made things very convenient for us.  We now can ask an imaginary women how to make dinner, where to drive for the nearest meal or even give us advice! As nice as all things may be, the one thing that we haven’t realized is that it is killing our shoulders!  Even right now as you read...Read more