Blog

Today we will be introducing our brand new programming “Welded Lean”.   Welded Lean is something that has been in the works for awhile now and we are excited to see what the response will be after a week of programming!  The question you may be asking yourself now is what programming should I do?  Well simply put,  do both! The principal is still the same with both programs which is “constantly varied functional movements that are executed at a high intensity”, the intensity will just be found in different ways.  In the traditional Welded programming the intensity will be found more on the weight, while the Welded Lean will find its intensity in more volume with slightly different movements. Both programs will yield similar results which will be lower body fat and leaner, stronger muscles.  The difference is really in your preference!  We would suggest that everyone tries out...Read more

GROUP CLASS WORKOUT   Warm Up: 2 laps, 20 air squats 6 Rounds 30/15 Double Unders/Rest   Skill: 15 Minutes Wall Climbs / HSPU Muscle Ups/C2B/Pull Ups (Eccentric Pull Ups)   Welded 14 Minute AMRAP 200 Meter Run 5 Power Cleans @135/95 10 Box Jumps 24/20 Rest 2 Minutes 2 Minutes Max MU/C2B/PU   Welded Lean 18 Minute AMRAP 400 Meter Run 20 DB Lunges @40/20 20 Plank to Push Up   Mobility: Pre – Banded Bully (pg. 268) Post – Calf Smash on Roller       COMPETITORS CLASS WORKOUT CLICK HERE  Read more

This hero workout is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. After he was killed in action the name was changed to “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Please join us in today’s workout to honor not only Mike but all of the hero’s who have given their life’s so that we can live ours!       GROUP CLASS WORKOUT   Warm Up: 2 min machine 10 stretch lunges 3 lap run 10 stretch  lunges, 20 PVC PT   No Strength! Hero WOD.     Metcon: Welded MURPH 1 Mile run 100 Pullups 200 Pushups 300 Air Squats...Read more

GROUP CLASS WORKOUT   Warm Up: 2 Rounds 50 DU (100 singles), 12 burpees 2 Rounds 12 goblet squats, 8 stretch lunges, 30 sec plank Brace Yourselves. Heavy ass weight is coming.   Strength: 7 Singles Front Squat @90% (Every 1:25) Lean: 7×6 @50-60% (Every 1:25)     Welded 13 Minute AMRAP 10 Box Jumps 24/20 10 DB Lunges 40/25 10 Push Ups   Rest 1 Minute 30 Hollow Rocks 1 Minute Plank 30 V-Ups   Welded Lean 13 Minute AMRAP 10 Wall Balls 20/14 10 Plank to Push up 10 Cal Bike   Rest 1 Minute 30 Hollow Rocks 1 Minute Plank 30 V-Ups   Mobility: Pre -Single Leg Flexion (pg. 303) Post – Piriformis Smash w/Lacrosse Ball       OPEN GYM 8am to 9am       SKILLS CLASS Sled “Fun” GHR       COMPETITORS CLASS WORKOUT CLICK HERERead more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 6×3 DL (Every 1:40-Increase in weight) + 10 Push Ups between each set   Metcon: Welded 4 Rounds 10 Thrusters 95/65 10 T2B 10 Box Jumps 24/20   Welded Lean 4 Rounds 15 Plank to Pushup 15 V-Ups 15 Goblet Squats 53/35   Mobility: Pre – Banded Hip Capsule (pg. 315) Post – Piriformis Smash on Lacrosse Ball       OPEN GYM 8am to 9am       SKILLS CLASS Row Rope Climb Arm Pump       MOBILITY AND YOGA Dealing with those stiff legs of yours       LADIES NIGHT    Warm up: 2 mins on rower then: 20 kb swings 15 PVC PT 10 PVC OHS 5 Burpees   Skill of The Month: Jerks EMOM for 3 minutes complete: 5 jerk dip squat Then: 5 sets every 1:30 1 push press + 1 Push Jerk...Read more