Blog

When walking into a Welded gym there are two things that you are almost guaranteed to see, a barbell and a shaker bottle.  Whether its before the workout or after, the shaker bottle can be heard and seen throughout any Welded gym with the hope that its contents will help to prepare or recover from the WOD at hand!  But does supplementation really work?  Is one supplement better than the other?  Most importantly is it worth your money? On Wednesday you will have your chance to  get all of these questions answered and more from our friend Spencer of Xendurance Supplements.   Spencer is a highly knowledgeable and personable representative from Xendurance who will be here from 4pm til closing handing out the best in Xendurance supplements and answering any questions you might have. Xendurance has an excellent reputation in the fitness community mostly because it works!  Xendurance has tested...Read more

If you haven’t heard already we just received our first order of custom embroidered Fitmark bags!  These bags are not only stylin and profilin, they are functional too!  The bag shown in the picture can hold your laptop safe and sound, while offering a insulated food storage pocket which includes two pieces of Tupperware  that fit perfectly! If you want more information on these sweet bags you can click HERE to see the full descriptions.  If you have any questions about these bags you can contact [email protected]   GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 5×4 Back Squat (Increase in weight) Every 1:30   Metcon: Welded   7 Min AMRepsAP 40/30 Cal Bike 20 Pullups 15 Burpees Max Cleans @ 185/125-155/105 Rest 3 Minutes 7 Min AMRepsAP 40/30 Cal Row 20 Toes to Bar 15 Burpees Max Front Squats @ 185/125-155/105   Welded Lean 7 Min AMRepsAP...Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 20 scorpions, 15 pushups, 20 PVC PT 3 Rounds 30 sec hollow body,, 10 Kb Swings, 15 air squats   Strength: 6×3 TnG Power Clean (Increase in weight) Every 1:20 Lean: 6×6 Hang Clean Every 1:20     Metcon:   Welded 3 Rounds 400 Meter Run 10 Clean and Jerks @135/95 15 Burpees   Welded Lean 4 Rounds 400 Meter Run 10 KB Swings 53/35 10 Plank to Push up 10 Burpees   Mobility: Pre – Super Front Rack Post – Anterior shin smash and floss with lacrosse ball or roller       COMPETITORS CLASS WORKOUT CLICK HERERead more

  GROUP CLASS WORKOUT   Warm Up: 20 scorpions 3 Rounds 10 Kb Swings, 10 V-ups, 10 lunges Finish with 20 scorpions   Skill: Pistol Squats, HSPU/Wall Climbs, HS Walks, Max Hieght Box Jump 16 Minutes       Metcon: Welded 3 Rounds 5 Power Cleans 135/95 15 Wall Balls 20/14 5 Squat Cleans 135/95 10 Lateral Burpees   Welded Lean 2 Rounds 12 Burpees 3 Man Makers 35/20 18/12 cal Row 3 Man Makers 35/20 12 Wall Balls 20/14     Mobility: Pre – Banded Bully (pg. 268) Post – Suprapatella Smash & Floss (pg. 327)       OLYMPIC WEIGHTLIFTING 8am to 9am       COMPETITORS CLASS WORKOUT CLICK HERERead more

GROUP CLASS WORKOUT   Strength: 9 Rounds Ever 1:25 Power Clean + Squat Clean + Jerk Lean: 2 Hang Power Cleans + Front Squat   Warm Up: Karaoke 2 laps around rig, 2 laps backwards around rig, 2 laps forward 2 rounds 15 PVC PT, 15 air squats, 10 pushups   Metcon:   Welded For Time: 10 Clean & Jerks 135/95 60 DU 200m Run 25 Pullups/ 5 MUs 200m Run 60 DU 10 Clean & Jerks 135/95   Welded Lean For Time: 200m Run 25 Wall Balls 20/14 200m Run 8 Man Makers 35/20 200 m Run 25 Wall Balls 20/14 200m Run   Mobility: Pre- Banded Hip Capsule Post – Calf smash with KB or foam roller       OPEN GYM 8am to 9am       COMPETITORS CLASS 6:30pm with Coach JacobRead more