Blog

The Welded Open starts this Thursday and if you haven’t signed up don’t miss your chance in being part of the worlds largest online competition by visiting www.crossfitgames.com.  As most of you have probably heard we will be hosting the Open on Friday nights at 6pm and Saturday at 10am.  If you are unable to make these times you can always complete the workout during a class with a coach or friend. To help make the open an even better event we will be keeping track of everyone’s score using an online tournament software called A Box Above.   By using this software it will make it easier to track the scores of just the members in our gym without having to scroll through thousands of scores on the Welded Games main page.   This will also be a beta test for Double Edge so that we can get all...Read more

GROUP CLASS WORKOUT   Warm Up: 4 Rounds 30/30 Get Warm 3 lap run, 12 burpees   Strength: 5 RDs: 6 Strict Pullups, 8 Strict DB Press Foundational: 4 RDS 40 DB Lawn Mowers Heavy Do one arm first, then 40 on other arm.     Metcon: Dynamic Partner WOD 50 DB Alt. Snatches 45 sec Plank (Both) 50 Cal Bike 45 sec Hollow Body Hold (Both) 50 V-Ups 45 sec Plank (Both) 50 Cal Row 45 sec Hollow Body Hold (Both) 50 KB Swings Foundational Partner WOD 60 DB Alt. Snatches 65/35 1 min Plank (Both) 60 Cal Bike 1min Hollow Body Hold (Both) 70 V-Ups 1 min Plank (Both) 60 Cal Row 1 min Hollow Body Hold (Both) 60 Power Cleans 155/105   Mobility: Pre – Hip Capsule (pg. 315) Post – Adductor Smash on Foam Roller  Read more

GROUP CLASS WORKOUT   Warm Up: 5 Rounds 30 sec plank/ 30 sec air squats 15 PVC PT, 10 burpees, 15 PVC PT, 10 pushups   Strength: Heavy: 12×6 KB High Pull 12×6 Strict Pull Ups 50 Push Ups     Welded Partner WOD 100 DU 30 Burpee Pullups 10 CJ 135/95 50 Cal Bike 10 CJ 155/105 50 Cal Row 10 CJ 165/120 30 Burpee Pullups 100 DU   Welded Lean 100 DU 30 Burpee Box Jumps 24/20 40 Med Ball Slams 20/16 50 Cals Bike 40 Deadlifts 155/105 50 Cals Row 40 DB Thrusters 35/20 30 Burpee Box Jumps 24/20 100 DU   Mobility: Pre – Banded Bully (pg. 268) Post – Lat Smash  Read more

GROUP CLASS WORKOUT   Warm Up:  20 medball slams, 3 lap run 20 hollow rocks, 2 lap run 15 PVC GM, 1 lap run   Strength: 6×3 DL Start at 65% increase in weight Lean: 6×6 DL @50% Every 1:20   Metcon: Welded 12 Min AMRAP 3 Power Cleans 185/125 10 Toes to Bar 30 Double Unders 1 Minute Rest 3 Min MAX Burpees to rig   Welded Lean 12 Min AMRAP 10 KB Swings 53/35 10 KB Lunges 53/35 10 Box Jumps 20/14 15 Ab Mat Sit ups 1 Minute Rest 3 Min MAX Burpees to rig   Mobility: Pre – Posterior Chain Floss (pg. 351) Post – Overhead smash and floss       OPEN GYM 8AM TO 9AM       SKILLS CLASS Box Jump Variation and High Test Shoulder to Overhead Work       COMPETITORS CLASS WORKOUT CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up: 5 Min AMRAP 4 burpees, 8 pushups, 12  air squats Finish with 25 PVC PT   Strength: Super Set: 5×8 HammerCurl and 5×10 HEAVY Goblet Squats Finish with:4×1 Minute Planks w/ 30 Second Breaks   Metcon:   Welded Partner WOD 50-40-30-20-10 DB Snatches Total ALT. 60/35 Cals Bike Hollow Rocks Wall Balls 20/14 25-20-15-10-5 Clean and Jerk 135/95 28 Min Time CAP Welded Lean Partner WOD 60-50-40-30 Cals Bike DB Snatches Total ALT. 60/35 Cals Rower Hollow Rocks Wall Balls 20/14 28 Min Time CAP   Mobility: Pre – Shoulder Rotator Smash & Floss (pg. 251) Post – 5 minute cool down walk       COMPETITORS CLASS WORKOUT CLICK HERERead more