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Group Class Workout   Warm Up: Trainer Choice   Strength: 5 Rds: 10 Pushups, 20 Banded Tricep Extensions FInish with: 50 V-Ups OR 50 Barbell Curls Time Cap 14 Minutes Adv: 15 Pushups   Metcon: Welded 20 Min AMRAP 20 Lateral Burpees 15 Power Snatches 75/55 20/15 Cal Machine 15 Push Press 75/55 20 Pull ups 15 Front Squats 75/55   Scaled: Power Clean instead of Power Snatch   Welded Lean 20 Min Partner AMRAP 90 sec plank (Both) 40 Wall Balls 20/14 200m run (Both) 40 Box Jumps 24/20 60 sec Hang from pull up bar (Both) 40 V-ups   Mobility Of the Day: Super Friend Calf Smash Improves:  The funny happy feeling when you see a rainbowRead more

By: Leo Fontana Many of us find ourselves always feeling tight and not understanding why you can’t get into certain range of motions that others can. How come my friend can overhead squat the barbell no problem but I can’t even hold the PVC pipe in the right position? We don’t realize that many times, however a lot of it comes from our everyday lifestyles and choices. Here are 3 times of your day you could be making better decisions so you can get into better positions when lifting and even better, not feel so tight and restricted through out the day. 1. When sitting at your desk at work. Try to stand up every 10 min for at least 90 seconds. What I find myself doing many times is the “couch stretch” on my chair. I place my kneecap on the seat and my ankle on the back rest,...Read more

Group Class Workout   Warm Up: 25/20 Cals, 20 lunges with 1 KB in front rack, 15 jump squats, 15 PVC PT, GM, 20 legs swings Finish with: 1 Min Banded Hip Distraction   Strength: Front Squat @85% 12 Singles (Every 50 seconds) Metcon: Welded   15 Min AMRAP 10 Hang power cleans (115/85) 8 Front squats (115/85) 6 S2OH (115/85) 0.6 Mile bike   Adv: 135/95   Every .1 mile = 1 rep 1 round = 30 reps   Crossfit Lean   3 Rounds 400 meter run 20 V-Ups 15 Wall balls (20/14) 10 Plate push ups   Adv: 12’/10′ Wall balls     Mobility Of The Day: Bilateral Shoulder Flexion (pg.259) Improves: Overhead Position, Front Rack PositionRead more

Group Class Workout   Warm Up: 2 Min machine go Hard get warm! 2rds: 12 pushups, 12 KB single arm high pulls, 4 inchworms Finish with: 30 banded GMs, 15 PT   Strength: Back Squat 5×4 @75% (Every 2 Minutes)     Metcon:   Crossfit For Time: 5-10-15 Power Cleans 10-15-20 Push ups Immediately into: 20-15-10 Pullups 15-10-5 S2OH   15-10-5 Reps 135/115/95 Male 95/85/65 Female   Welded Lean 17 Min AMRAP 20 Cal Row 30 Air Squats 40 V-Ups     Mobility Of The Day: Lower back stiff, pain in your shoulder? Talk to your coach! We are here to help! Ask us!Read more

Weldedting While Sick by: Kris Thompson   It’s that time of the year, we’re just getting into the fall season and many of us have already been stricken with illness. Whether it’s the flu or a cold, we all deal with it at some point. So what does that mean when it comes to working out? For most, if not all of us, that means nothing changes. We show up to the gym and throw down, albeit a little slower, a little more fatigued, and probably in a little more pain. But is this really the right thing to do? Nope, not at all, not one bit. I know that we, as Weldedters, have that keep pushing, push harder, don’t quit mentality. However, when it comes to being sick, that is not the way to go about it. First things first, you need to come to terms that you are in fact...Read more