Blog

Many of us look back and reflect on our lives as we get older. We learn from our personal experiences from childhood and we often will parent similar to the way our own parents raised us. Reflecting back on my childhood there are few things I wish I would have been more aware of. One day when I’m a parent, I hope I can instill these things in my own children. A few things I wish I would have known growing up: 1. The little things you are stressing over at this exact moment aren’t going to matter a year from now. 2. Listen. Listening is often overlooked. We teach children to speak but we don’t teach them how to listen. Listening is a beautiful thing. 3. Let go of things and people who don’t serve you. If someone is treating you bad simply let them go. It’s not worth...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

GROUP CLASS WORKOUT   Warm Up: 2 min machine, 20 airsquats, 10 burpees, 2 laps   Strength: 6×4 Back Squat @75% (Every 2 Minutes)   Metcon: Dynamic 5 RFT: 200 Meter Run 10 Wall Balls 20/14 10 Pull Ups 18 Min Time Cap Foundational 4 RFT: 200 Meter Run 10 Wall Ball Thrusters 10 Ringrows   Mobility: Pre – Hip Capsule Mobilization (pg.315) Post – Super Friend Calf Smash     COMPETITORS CLASS WORKOUT   Warm Up: 2 min machine, 20 airsquats, 10 burpees, 2 laps   Strength: 10×2 Snatch 1 Full Snatch+1 hang full snatch   Metcon: 10 minute AMRAP 4 Squat Cleans @ 165/115 8 Burpees   Mobility: Super Friend Calf SmashRead more

The benchmarks continue!!  If you are part of the Lurong Challenge (and even if you are not) we will now be completing one benchmark workout per week.   These benchmark workouts will always take place on every Wednesday for the next 4 weeks.  Please due your best to try and be present on Wednesdays if you are part of the challenge so that you can be judged and receive a scorecard.  Also, please make sure to record your score as quick as you can so that it can make the validating process easier.  The final day to record your score will always be the following Wednesday. Also, if you have not ordered your t shirt please make sure to visit your profile page and order your shirt!  If you have any questions about the workouts or the Lurong challenge please contact [email protected]     GROUP CLASS WORKOUT   Warm Up:...Read more