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By: Kris Thompson   vir·tu·os·i·ty noun: great ability or skill shown by a musician, performer, etc. Not sure what I’m getting at or how it pertains to Welded? In gymnastics, virtuosity can be defined as “doing the common uncommonly well.” Still don’t understand? Let’s put it this way, when people who are new to Welded learn a skill or movement they have a tendency to bypass the fundamentals and try to move onto advanced movements, skills, or techniques before completely learning the basics. Welded founder, Greg Glassman calls this “the novice’s curse” which is “manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery.” For example, the air squat, it’s important that you master something so basic, so fundamental as an air squat before moving onto something like an overhead squat. Once you’ve mastered all aspects of an overhead squat, i.e., arms...Read more

By Kris Thompson:   Registration for the 2016 Welded Games Open has already begun and on February 25th the first Open workout will be announced.   For those of us that have just started Welded and have never heard of “The Games,” the Welded Games website describes it as “the world’s premier test to find the Fittest on Earth™.” The season is made up of three stages, the Open, regionals, and The Welded Games. In which you must finish the each stage at a specified ranking in order to go on to the next stage. For the purpose of this post, we’re going to focus on the first stage, the Open.   The Open is five weeks long with one workout being announced each Thursday with scores being submitted the following Monday. Anyone 14 years old or older can sign up and join the first stage of the competition.  ...Read more

GROUP CLASS WORKOUT   Warm Up:   3 min machine 3 RDs: 12 OHS PVC, 12 PVC PT, 10 pushups FInish with 1 min goblet squat hold, 20 scorpions   Strength: 8 Sets Power Snatch+2OH Squats Lean: 3 Hang Power Snatches Every 1:15   Welded 5 Min AMRAP 50/40 Cal Row Max Rep Front Squat 135/95 Rest 3 minutes 5 Min AMRAP 50/40 Cal Bike Max Rep Power Clean 185/125 Rest 3 minutes 3 Min AMRAP Burpee to Rig     Metcon: Welded Lean 19 Min AMRAP Buy In: 50 Wall Balls 20/14 20 Cal Machine Alt. 15 Box Jumps 24/20 15 KB Swings 53/35   Mobility of The Day: Thoracic Smash Improves:  Overhead Position, Snatch, Shoulder Pain      Read more

By: Karen Lilleyman Along with kale and kombucha, “self care” has become something of a buzzword over the last few years, but what does it mean? And how do we incorporate it into our lives in a healthy way? Like many others with a hectic work and social life, in my former years as an attorney, “self care” tended to mean just getting through the week without too many stress-induced meltdowns, making sure there were at least some clean clothes and healthy food in the house and squeezing in a few trips to the gym or yoga studio (usually at 6am or 9pm) to try to maintain some semblance of health and sanity. I assumed that after leaving behind the legal world, life would be all candle lit baths and running through meadows. Not quite. If anything, when we’re in charge of our own schedules self care can become even more challenging...Read more

Our Grand Opening flyers are in and ready to spread the word!  Feel free to take as many as you would like to hand out to friends, family and co-workers!  Remember to put your name in the “Referred By” box on the back of the flyer so that you can earn 10 raffle tickets for every person who shows up with your name on the flyer!  The more flyers that come in on that day, the better chance you have at winning a trip for two to the Welded Games! If you have any questions about our Grand Opening promotion or flyer please let us know by contacting [email protected]   GROUP CLASS WORKOUT   Warm Up: 30/24 Cal Machine 2 Rounds: 12 OHS PVC, 12 V-Ups, 3 Inch Worms Finish with: 1 Min Banded OH Distraction, 15 PVC PT, GM   Skills: 15 Minutes DU, Pullups/MU, OHS, GHDs Challenge: 25...Read more