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Group Class Workout:   Warm Up: Trainer Choice     Accessory: 14 minute time cap 4×10 dumbbell strict press (heavy) 100 band pull aparts 100 band face pulls     MetCon: Welded: For Time: 30 pull-ups 60 deadlifts (115#/75#) 120 double unders *10 minute time cap   Welded Lean: 3 Rounds: 20 deadlifts (95#/65#) 15 front squats (95#/65#) 10 lateral burpees *12 minute time cap     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 a machine Coach Dynamic Warm Up 5-7 minutes Finish with: 1 minute banded overhead distraction, 20 arm circles, 15 PVC pass throughs, 15 PVC good mornings   Strength: Welded: 2×10, 2×8, 2×6, 2×4 bench press, increase weight (every 2 minutes) Welded Lean:  No strength   MetCon: Welded: 3 Rounds 10 thrusters (95#/65#) 10 lateral burpees Cash Out: 30/24 calorie bike *8 minute time cap   Welded Lean: 3 Rounds 1,000 meter row 40 burpees 1,ooo meter ski 150 double unders/singles   Mobility of the Day: Quad Smash (pg. 324) Improves: Hip function, knee, hip, and lower back painRead more

For people who are new to Welded and are trying it for the first time, i have found a recurring question with most.  Where is the Cardio?  For most people who are not use to High Intensity Interval Training they find Welded workouts to be too short in duration.  They are use to workouts that have a high aerobic demand such as running or Moderate Intensity Training like boot camps and last an hour or more.  So, where is the Cardio? I could go on a long ramble about the three metabolic pathways and the difference between aerobic and anaerobic exercise and how doing such short workouts as Fran can actually increase your aerobic threshold.  But i decided that this article could save me the time http://www.everylastrep.com/fitness/crossfit-cardio-the-myth-debunked# . Lets debunk the myth that cardio is only found on treadmills and ellipticals.   We can change the minds one Fran at a...Read more

GROUP CLASS WORKOUT   Warm Up: 200m Run, 30 Pass Throughs, 10 Pushups, 10 Burpees   Strength: 30 Dips (Weighted/No Weight) Rings/Matador 100 Banded Tricep Extensions 50 Weighted Sit Ups (MedBall or DB) 40 Russian Twists Each Side w/ Weight   Metcon: Dynamic Partner ʺCindyʺ 20 Minute AMRAP 5 Banded Pullups/Ringrows 10 Push Ups 15 Air Squats   Foundational Partner ʺCindyʺ 20 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats Switch every round Mobility: Pre – Super Front Rack  Post – Super Friend Smash of your choice     COMPETITORS CLASS WORKOUT   Warm Up: 200m Run, 30 Pass Throughs, 10 Pushups, 10 Burpees   Strength: 15 Power Cleans @ 80% 4×10 DB Row Each Arm   Metcon: 21-15-9 Box Jump Overs Pull Ups Deadlifts @ 175/125 Finish With 2k Row   Mobility: Partner Smash Of Your Choice  Read more

GROUP CLASS WORKOUT   Warm Up: 2 min machine, 20 pass throughs, 1 min plank, 15 pushups, 2 lap run   Strength: 14 Power Cleans (Every 40 Seconds) Dynamic: Heavy Foundational: 2 Cleans   Metcon: Dynamic 18 Min Time Cap 2 Rounds 800 Meter Run 10 Front Squats @115/95 15 Burpees   Foundational 2 Rounds 400m Run 15 Goblet squats 20 Burpees   Mobility: Pre – Bilateral Shoulder Flexion (pg. 259) Post – Suprapatella Smash and Floss (pg. 327)     COMPETITORS CLASS   Warm Up: 2 min machine, 20 pass throughs, 1 min plank, 15 pushups, 2 lap run   Strength: Requirement Practice   Metcon:   15 Snatches @ 135/95 2 Rounds 20 Pull Ups 40 Wall Balls Finish With 15 Snatches @ 135/95   Mobility: Posterior Chain Smash (pg. 351)          Read more