Blog

The Importance of Lifting Heavy   All too often do I talk to people that are scared of lifting heavy because they believe they are going to get big and bulky or that they are destined to hurt themselves. Well I am here, along with many other coaches that are here to tell you that that is just not true. You must take a step back and assess what it is you are trying to do and compare that to what your goal is. Meaning: I want to look good, so how will heavy lifting affect me? I will hopefully shed light on this situation for those of you that are just not sure of those “heavy weights.”   When we look at the benefits of heavy lifting, there are a lot of things to choose from, such as: develop a more toned body, improve athletic performance, naturally burn more...Read more

GROUP CLASS WORKOUT   Warm Up: 4 Minutes Machine 45/15 Work/Rest 2 Rounds 15 KBS Russian, 12 Pushups, 15 PVC PT Finish with 1 minute Hip Capsule Stretch Each Side   Strength:   1 Rep Max Power Clean 13 minutes Lean: 6×3 Power Clean Moderate weight         Metcon: Welded Every 5 Minutes for 20 Minutes: 20/15 Cal Row 50 DU 25 Air Squats 10 T2B 5 Clean and Jerks 155/105   Advanced: 15 T2B, 8 CJs   Welded Lean Every 5 Minutes for 20 Minutes: 200 m Run 10 Pushups 12 Burpees 15 KB Swings 53/35 30 Air Squats Advanced: 15 Burpees, 40 Air Squats   Mobility of the day: Banded Hip Extension (pg. 329) Improves: Low Back Pain, Knee Pain, Hip Extension       OPEN GYM 8 to 9am     SKILLS CLASS Hand stand push ups Shoulder accessory       COMPETITORS CLASS 6:30...Read more

GROUP CLASS WORKOUT   Warm Up:  Trainer Choice   Strength: 4×6 Back Squat 60-65% Adv: OH Squat     Metcon: Welded For Time: 750 m Row 75 DU 30 Wall Balls 20/14 500m Row 50 DU 20 Wall Balls 20/14 250m Row 25 DU 10 Wall Balls 20/14   Welded Lean For Time: Buy in: 90 sec plank 15/12-15/12-15/12-15/12 Cal Bike 20-15-10-5 Box Jumps 24/20 40-30-20-10 Ab Mat Siup Ups   Mobility Of the Day: Low Back Smash (pg. 290) Improves: Low Back Pain, Unlocks Stiff Low Back       OPEN GYM 8 to 9am       SKILLS CLASS 4:30 to 5:30 with Coach Leo Shoulder accessories       MOBS AND YOGS 5:30 to 6:30 With Coach Joel and Yogi Master Savina – Focus will be on shoulders and overhead position       LADIES NIGHT Warm Up: 5 rounds 40/20 on the bike 3 minutes of...Read more

After raising money, going shopping and wrapping over a 100 presents the time finally came in which we were able to meet our Metcon for Hope families.   With 8 families it took a combined effort of over 20 people including DE staff, volunteers and social workers to deliver a hot meal made by Men Wielding Fire and presents to all the families! We are happy to report that all of our families were beyond excited and grateful for the presents and dinner that was given to them.  A lot of these families weren’t going to be able to have a Christmas this year but with the help of the Welded community we were able to make sure that they did! Keep an eye out for more pictures to follow and stories from your coaches about their experiences!  Thank you again to everyone who helped support this amazing cause and...Read more