Blog

By: Joel Cochran Okay so I am going to go out on a limb here and talk about something that seems to be a little taboo in our society these days. It is a subject that everyone knows, yet no one wants to talk about. It can’t be proven by science, yet millions of people have dedicated their lives to it. Its nothing that you can see, touch, hear, smell or taste but you can feel it with every step you take. What I am going to write about is Faith… I know what you might be thinking right now, what does religion have to do with fitness? How they compare might surprise you. You must be willing to invest your time  We should all know by now that results don’t just magically fall from the sky. Want to lose weight? Dial in your diet. Want to gain muscle? Lift...Read more

Group Class Workout   Warm Up: 3 laps forward, 2 laps backward,  20 air squats Dynamic Warmup (4-7 minutes) Finish: 20 arm circles, 15 PVC pass throughs, 15 PVC good mornings     Strength: Push Press Welded & Lean: 5×5, increase in weight (every 90 seconds) Finish with: 1×20 strict press     MetCon: Welded: 15 minute AMRAP 50 wallballs (20#/14#) 10 cleans (135#/95#) 50 wallballs 10 cleans (155#/105#) 50 wallballs 10 cleans (185#/125#) max wallballs   Welded Lean: 15 minute AMRAP 8 med. ball slams (30#/20#) 12 push ups 18 V-Ups     Mobility of the Day:  Couch Stretch (pg.331) 2-3 minutes each side. Improves: Squat position, hip and low back pain.Read more

By: Derek Wellock Now the holiday season in starting and this time of year can cause so much stress and anxiety for people. I know many people dread the holiday season because of the stress that can come with it. This doesn’t have to be the case. We all have the choice to choose how we feel and how we react to certain situations. The holidays are no different. With this wonderful time of year, take the time to truly appreciate all the great things we have in our lives. Take the time to appreciate all your family members and friends, and make sure you tell them you appreciate them. Give thanks to people, forgive people, and be gratefully for the opportunity to do so. In our great country, we have so many blessings to be grateful for every year, and it saddens me to see such a joyful time...Read more

Welded is great for many different reasons; its fun, it builds on community and the most important thing is that it works!   There are many fitness programs out there but how Welded separates itself from the pack is that it can be supported by measurable, observable, repeatable facts; also known as evidence-based fitness. What does evidence-based fitness mean?  It is testing and retesting the WOD’s that we have programmed for you to see if you have improved.  We have obviously seen improvements in strength because we have tested and retested which has resulted in most people seeing an improvement in their overall strength and power.   Now it is time to test your overall fitness through today’s workout. If you have been using beyond the whiteboard you should be able to easily look up the past workout.  If not, we suggest you start recording your times on either BTW...Read more

Remember the days when you had to call someone from a land line?  For some of us we do remember, for others you might be sitting there wondering what a land line is….  Yes before the Nokia 5150 and snake there was such a thing called a land line in which you made your calls from a line that was hard wired to your house. But as we know times have changed.  We have more technology in our phones now then we use to have in our Macintosh (aka a Mac).   This has made things very convenient for us.  We now can ask an imaginary women how to make dinner, where to drive for the nearest meal or even give us advice! As nice as all things may be, the one thing that we haven’t realized is that it is killing our shoulders!  Even right now as you read...Read more