Blog

GROUP CLASS WORKOUT   Warm Up: 20/15 cals on machine 3 Rounds 15 banded gm, 12 air squats, 9 pushups Finish with 10 stretch lunges, 20 pvc PT   Strength: 6×3 Deadlift Start at 70% and increase Every 90 seconds   Welded For Time: 50 Wall Balls 20/14 50 Ab Mat Situps 40 Pull ups 40 Walking Lunges 40/25 30 Burpees 30/24 Cals Bike   Welded Lean   For Time: 50 Med Ball Slams 20/16 50 Ab Mat Situps 40 Goblet Squats 53/35 40 Front Rack KB Lunges 53/35 30 Burpees 30/24 Cals Row   Mobility Of The Day: Banded Hip Capsule Improves: Hip and Lower Back Pain, Squat and DL Position       OPEN GYM  8 to 9am       MASTERS CLASS (AGES 40+) 8:30 to 9:45 with Coach Arthur       COMPETITORS CLASS 6:30 to 8pm with Coach JacobRead more

GROUP CLASS WORKOUT   Warm Up:   2 lap run, 25 Medball slams 2 Rounds 15 PVC PT, 15 air squats, 10 pushups 1 min Glute/piriformis smash with lacrosse ball each side   Strength: 6×3 Strict Press-Every 1:15   Metcon: Welded   Chipper 50/40 Cal Bike 40 Wall Balls 20/14 30 Toes to Bar 20 DL 185/125 10 Cleans 135/95 Advanced: DL 205/140 Cleans 185/125   Welded Lean Chipper 50 Wall Balls 20/14 40 V-Ups 30/24 Cal Row 20 Lateral Burpees 10 Deadlifts 185/125   Mobility Of The Day:  Tricep Extension Smash Improves: Front Rack Position, Overhead Position       OLYMPIC LIFTING 8 to 9am With Coach Alvie       MASTERS CLASS (AGES 40+) 8:30 to 9:45 With Coach Arthur       COMPETITORS CLASS  6:30 to 8pm With Coach JacobRead more

By: Derek Wellock So here is the good news.  We are not getting rid of chalk.  We are only going to be getting rid of powder chalk.  We are going to start using liquid chalk.  This revolutionary product is going to be life changing for the members, for the staff and for a cleaner gym. Chalk is the number one thing that makes the gym dirty and it is extremely time consuming to clean every week.  It gets in the bars and limits the bar spin, it gets in the rowers and bikes and creates resistance and wears down on parts.  It gets in every single corner of the gym, you breathe it when you do burpees, it gets in the HVAC system requiring more maintenance to keep from recirculating through the gym.  It takes countless staff hours to keep the gym clean from this substance. This coming week we...Read more

By Sabrina Blajos Some how in the midst of our daily goals of trying to reach the “Time of the Day”, we have allowed ourselves to lose the true value of what Welded is really all about. Welded by its definition is, “Constantly varied, functional movements, performed at high intensity.” But what we start to do as we strive for our daily goal of that top time is surpass what each term in that definition truly means. With the registration of the Reebok Welded Open beginning and 16.1 looming just around the corner I have noticed that people are increasing their intensity with each passing day.  But with increased intensity comes the loss of what the standards of Welded really are. We want so badly to be the best in our class, that day, in our gym, and in our community/region. That’s what makes Welded, Welded. It’s what makes it...Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run 3 Rds: 10 Jump squats, 15 situps, 5 burpees Finish with 15 PVC PT, GM   Skills: Accessory work for Toes to Bar, Pullups, Pistols 4×8 each leg weighted step ups 50 Hollow rocks, 100 Russian Twists, 6×5 Negative Pullups   Metcon:   Welded 3 Rounds 3 Min Burpee Box Jumps 24/20 1 Min Rest 2 Min Wall Balls 20/14 1 Min Rest 1 Min Double Unders 1 Min Rest   Welded Lean 10 Rounds 10 Burpees 10 Wall Balls 20/14 10 Weighted Sit Ups 25/15   Mobility Of The Day: Banded Hip Extension (pg. 329) Improves: Low back and Hip Pain, Hip Extension, Knee Pain     YOGA SCHEDULE Strengthen & Lengthen 6 to 7am 12 to 12:45pm 4:30 to 5:30pm Rest & Restore 5:30 to 6:30pmRead more