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Group Class Workout   Warm Up: 2 Min machine go Hard get warm! 2rds: 12 pushups, 12 KB single arm high pulls, 4 inchworms Finish with: 30 banded GMs, 15 PT   Strength: Back Squat 5×4 @75% (Every 2 Minutes)     Metcon:   Crossfit For Time: 5-10-15 Power Cleans 10-15-20 Push ups Immediately into: 20-15-10 Pullups 15-10-5 S2OH   15-10-5 Reps 135/115/95 Male 95/85/65 Female   Welded Lean 17 Min AMRAP 20 Cal Row 30 Air Squats 40 V-Ups     Mobility Of The Day: Lower back stiff, pain in your shoulder? Talk to your coach! We are here to help! Ask us!Read more

Weldedting While Sick by: Kris Thompson   It’s that time of the year, we’re just getting into the fall season and many of us have already been stricken with illness. Whether it’s the flu or a cold, we all deal with it at some point. So what does that mean when it comes to working out? For most, if not all of us, that means nothing changes. We show up to the gym and throw down, albeit a little slower, a little more fatigued, and probably in a little more pain. But is this really the right thing to do? Nope, not at all, not one bit. I know that we, as Weldedters, have that keep pushing, push harder, don’t quit mentality. However, when it comes to being sick, that is not the way to go about it. First things first, you need to come to terms that you are in fact...Read more

Make sure to check out the rest of this week’s programming and how to take it on by clicking here!   Group Class Workout Warm Up: 3 laps around the rig, 2 laps backwards around the Rig, :45 sec plank, 20 lunges, 15 goblet squats, 10 burpees, 5 inchworms 10 stretch lunges, 1 Min Banded Hip Capsule, 15 PVC pass throughs, 15 PVC good mornings     Strength: Back Squats (every 1:40) Welded: 5×3 @ 80% of 1 rep max Welded Lean: 5×6 @ a moderate weight     MetCon: Welded: 3 Rounds 15 push press (95#/65#) 10 pull-ups 3 Rounds 15 front squats (95#/65#) 10 toes to bar Scaled: 15 ring rows, 15 knee raises *11 Minute Time Cap   Welded Lean: 15 minute AMRAP 3-6-9-12-15-18… dumbbell thrusters (30#/20#) calories on the bike V-Ups     Mobility of the Day: Lower back stiff, pain in your shoulder? Talk to your coach! We are here...Read more

Group Class Workout Warm Up:   3 lap run, 2 laps backward, 20 jump switch lunges, 15 goblet squats, 20 situps, 10 stretch lunges, 5 inchworms Finish with: 20 leg swings, 15 PVC pass throughs, 15 PVC good mornings   Strength: Back Squat (every 1:30) Welded: 7×2 @ 85% Welded Lean: 7×4 @ moderate to heavy weight   MetCon: Welded: 21 shoulder to overhead (95#/65#) 15 box jumps (24″/20″) 9 snatches (95#/65#) 2 minute rest 9 snatches (95#/65#) 15 Box Jumps (24″/20″) 21 S2OH (95#/65#) Adv: 115#/75# *9 minute time cap   Welded Lean: 14 minute AMRAP 20 lunges 15 calorie bike 10 med. ball slams (30#/20#) Adv: 40#/30#   Mobility of the Day:  Couch Stretch (pg.331), 2-3 Minutes each side. Improves: Squat position, hip and low back painRead more

Group Class Workout   WARM UP Trainer Choice   STRENGTH 5×3 Back Squat @85% (14 Minutes to Complete) Must take at least 10 minutes   METCON Dynamic: 15 Min Alt. Partner 10 Pushups 10 Ab-Mat Situps 10 Unbroken* DUs   Foundational: 15 Min Alt. Partner 8 Pushups 8 Ab-Mat situps 15 singles   One work, One rest Rest is PLANK HOLD Work can only be done when partner is in plank MOBILITY Pre – Super Frog (pg. 342) Post – Barbell Shoulder Smash (pg. 266)     Leo’s Skill Class – Progression of the kip – Strict Muscle Up – Kipping With Ring Dips  Read more