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Group Class Workout   Warm Up: 30/25 Cal Machine, 20 pushups, 20 arm circles, 15 DB Thrusters, 10 lunges each leg Finish with: 1 Min Banded OH Distraction, 15 PVC PT, GM   Strength: Push Press 5×5 Increase in weight (Every 90 seconds) Start at 65%   Metcon:   Welded 4 Minutes to Complete:          30 Wallballs  20/14 11 Deadlifts 185/125   10 Burpee Box Jump 24/20” Then: 30 Wallballs 20/14 9 Deadlifts 225/155 10 Burpee Box Jumps Then: 7 DLs 275/185, 5 DLs 315/215 Last Rd: 3 DLs 365/245                  “Complete one round only=100cal bike, 2 rounds 75cal bike, 3 rounds 50 cal bike, 4 rounds no bike.”     Welded Lean 4 Min To Complete: 10 DB/KB Thrusters 35/25       500 M Row (If successful) 14 DB/KB Thrusters 35/25      500 M Row                                  *Add 4 minutes and 4 reps to the thruster if successful for that...Read more

By: Savina Brown A huge obstacle I have been struggling with as of late is trying to find my motivation. Where it went, I would like to pretend I don’t know, but I was the sole witness to watching it slip away. As summer came around and I began my hardest semester of school yet, I allowed my workouts, my eating, and my self-care to fall away. It happened slowly over the course of those 4 months, missing one workout here, eating one burger there, until I found myself working out maybe 2x per week if I was lucky and eating out every night for dinner. Now here I am, a whole season later searching and wondering why I don’t want to workout, why I would rather eat pizza than chicken and veggies, and why I would rather sleep than do things I usually enjoy. The truth is that I...Read more

Group Class Workout:   Warm Up: Trainer Choice     Accessory: 14 minute time cap 4×10 dumbbell strict press (heavy) 100 band pull aparts 100 band face pulls     MetCon: Welded: For Time: 30 pull-ups 60 deadlifts (115#/75#) 120 double unders *10 minute time cap   Welded Lean: 3 Rounds: 20 deadlifts (95#/65#) 15 front squats (95#/65#) 10 lateral burpees *12 minute time cap     Mobility: 10 minutes, pick a weakness, attack it. Get better. Give you body the attention it deserves.Read more

Group Class Workout Warm Up:  2 minutes on a machine Coach Dynamic Warm Up 5-7 minutes Finish with: 1 minute banded overhead distraction, 20 arm circles, 15 PVC pass throughs, 15 PVC good mornings   Strength: Welded: 2×10, 2×8, 2×6, 2×4 bench press, increase weight (every 2 minutes) Welded Lean:  No strength   MetCon: Welded: 3 Rounds 10 thrusters (95#/65#) 10 lateral burpees Cash Out: 30/24 calorie bike *8 minute time cap   Welded Lean: 3 Rounds 1,000 meter row 40 burpees 1,ooo meter ski 150 double unders/singles   Mobility of the Day: Quad Smash (pg. 324) Improves: Hip function, knee, hip, and lower back painRead more

For people who are new to Welded and are trying it for the first time, i have found a recurring question with most.  Where is the Cardio?  For most people who are not use to High Intensity Interval Training they find Welded workouts to be too short in duration.  They are use to workouts that have a high aerobic demand such as running or Moderate Intensity Training like boot camps and last an hour or more.  So, where is the Cardio? I could go on a long ramble about the three metabolic pathways and the difference between aerobic and anaerobic exercise and how doing such short workouts as Fran can actually increase your aerobic threshold.  But i decided that this article could save me the time http://www.everylastrep.com/fitness/crossfit-cardio-the-myth-debunked# . Lets debunk the myth that cardio is only found on treadmills and ellipticals.   We can change the minds one Fran at a...Read more