Blog

By: Leo Fontana Alright so you have drank the cool aid and all you can talk about to your friends is Welded. They are annoyed of you and ask why is it so “cool” and different than a regular gym. Then, you pause to think about and all you can come up with is: “just come to a class with me and you will see.” That is the best answer you can have however a lot of our friends are still hesitant about it. Well, here are three things that make Crossfit so unique and AWESOME! 1. The Community: There are not many other fitness methods that can give you a community like the Welded community. You see the work out on the board and you are so scared of it because how hard it looks, but the best part is that everyone next to you in class is also...Read more

By: Joaquin Ramirez I often hear what a chore it is to get to the gym and get a workout in. We as coaches understand that sometimes doing a terrible wod isn’t always ideal especially on those rough days where we are busy at work, the kids have things going on, you are enjoying summer break or whatever else it is just know, we understand. Now having said that, I am going to release to you some top secret information to maintaining motivation and getting killer results. Make it FUN! It shouldn’t be a chore. It should be a time to unwind, blow off some steam, work hard and enjoy doing something that genuinely makes you a better, healthier person. Do some partner workouts, talk to people in your class, try the super hard workouts that no one wants to do every once in awhile, participate in warm up games...Read more

Group Class Workout   Warm Up: Trainer Choice   Strength: 50 Barbell GM 50 Back Rack Lunges 50 Weighted Sit Ups (14 Minutes)     Metcon:   Welded Partner WOD 50 DL 185/125 25 TTB 50 Front Squats 155/105 25 Burpees 100/80 Cal Machine 25 Thrusters 115/85 50 AbMat Sit Ups 25 Snatches 95/65 50 Wall Balls 20/14     Welded Lean 5 Minutes Max Cals Rest 2 Minutes 5 Minutes Max KB Swings (Russian) Rest 2 Minutes 5 Minutes Max Ab Mat Sit Ups   *Add All Reps together for Score   Mobility Of the Day:  10 Minutes! That is the goal today. Roll out and stretch muscles that are sore and tight.Read more

Group Class Workout   Warm Up: Trainer Choice   Strength: 2 Rds: 10 Wide Grip Strict Pullups, 20 Heavy Weighted Lunges, 30 Weighted Situps 10 Min Time Cap   Metcon:   Welded   Teams of 2                              27-21-15-9                                      Clean and Jerk 145/100             Bar Facing Burpees                         Toes to Bar                                       Adv: 175/125 26 Min Time Cap   Welded Lean 6-12-18-30-42                                                                       Air Squat                                                                               Russian Twist each side (20/16)                                                 Cal Bike   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 machine 2 rounds: 15 goblet squats, 15 situps, 15 Russian kettle bell swings Finish with: 1 minute goblet squat hold, 15 PVC pass throughs, 15 PVC good mornings     Strength: (14 minutes) Welded: Back Squat establish 1 rep max Lean: Back Squat 5×4 (moderate weight)     MetCon: Welded: 5 Rounds 15 wallballs (20#/14#, 10’/9′) 15 burpees   Welded Lean: 3 rounds 10 dumbbell thrusters (30#/20#) 20 lying leg lifts 10 jump switch lunges 20 double unders     Mobility of the Day: Lower back stiff, pain in your shoulder? Talk to your coach! We are here to help! Ask us!  Read more