Blog

GROUP CLASS WORKOUT   Warm Up: 3 Rounds 12 air squats, 12 situps, 12 good mornings pvc, 9 kb swings   Strength: 50 Banded Good Mornings-Advanced with BB 4×15 Heavy KB Shrugs 4×15 Push Ups 4×10 Strict Pull Ups   Metcon: Dynamic 7 Rounds 10 Cals Alt. 10 Wall Balls 20/14 10 KB Swings 53/35 10 OH Plate Lunges 45/25 24 Min Time Cap   Foundational 6 Rounds 10 Cals Alt. 10 Wall Balls Thrusters 10 KB Swings 10 Lunges   Mobility:   Pre-Thoriac Spine Roll on Roller Post– Lat Smash  Read more

GROUP CLASS WORKOUT   Warm Up: 2 min machine 2 Rounds 10 burpees 20 hollow rocks 10 air squats   Strength: 7 Sets (Every 1:15) 1 Power Clean+2 Front Squats   Metcon: Dynamic For Time: Buy In: 30 Toes to Bar 4 Rounds 15 Box Jumps 24/20 15 Pushups 15 Ab Mat Situps 15 Air Squats Cash Out: 30 Toes to Bar   Foundational For Time: Buy In: 30 Knees To Elbows 3 Rounds 15 Box Jumps 15 Pushups 15 Ab Mat Situps 15 Air Squats Cash Out: 30 Knees To Elbows   Mobility: Pre – Super Front Rack Post – Hamstring mobilization With Bands     COMPETITORS CLASS WORKOUT   Click Here  Read more

If you don’t know already, our custom designed American Flag DE shirts are on their way!  We will have t-shirts for men and tank tops for women in the new design ranging in sizes from small to XXL.   These new shirts are looking to go fast and if they are anything like our baseball T’s they could be picked over in the first couple of days!  To help you secure a t-shirt or tank we will have a pre-order sheet at the front of the desk that will guarantee your size.  As soon as the shirts are in we will hold your shirt in the back and you will be able to pick them up at anytime.  Don’t delay, get your’s today!! If you have any questions about the shirts or any future orders please contact [email protected] or talk to Sabrina at the front desk.     GROUP CLASS...Read more

Body image in America is becoming more and more of a hot topic in mainstream media that includes both realistic and unrealistic images of women and what the media perceives to be “attractive” or “normal”.   Welded is not immune to the stereotypes of what is believed to be feminine and the ever growing fear most women have of getting “bulky”. Below you will find 11 facts about body image in America that might surprise you.  At the body of these facts you will find a short video titled “Beauty in Strength”  that was produced by Welded in which they interviewed 4 female athletes of the sport asking them about their body image and how Welded has helped to see the beauty in being strong.   “Body image” is the way that someone perceives their body and assumes that others perceive them. This image is often affected by family, friends,...Read more

GROUP CLASS WORKOUT   Warm Up: 200m Run 3 Rounds 7 Burpees, 15 PVC PT, 6 Stretch Lunges each side   Strength: 30 Strict Pull Ups 40 Banded Push Ups 50 KB Shrugs     Dynamic 30-20-10 Box Jumps 24/20 Air Squats Toes to Bar then: Finish with 50 Burpees to Rig 🙂   Foundational 30-20-10 Step Ups Air Squats Knees to Elbows then: Finish with 40 Burpees 🙂   Mobility: Pre – First Rib (pg. 246) Post – Quad Smash With Superfriend or on Foam Roller       COMPETITORS CLASS WORKOUT CLICK HERE      Read more