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GROUP CLASS WORKOUT   Warm Up:   3 min machine 3 RDs: 12 OHS PVC, 12 PVC PT, 10 pushups FInish with 1 min goblet squat hold, 20 scorpions   Strength: 8 Sets Power Snatch+2OH Squats Lean: 3 Hang Power Snatches Every 1:15   Welded 5 Min AMRAP 50/40 Cal Row Max Rep Front Squat 135/95 Rest 3 minutes 5 Min AMRAP 50/40 Cal Bike Max Rep Power Clean 185/125 Rest 3 minutes 3 Min AMRAP Burpee to Rig     Metcon: Welded Lean 19 Min AMRAP Buy In: 50 Wall Balls 20/14 20 Cal Machine Alt. 15 Box Jumps 24/20 15 KB Swings 53/35   Mobility of The Day: Thoracic Smash Improves:  Overhead Position, Snatch, Shoulder Pain      Read more

By: Karen Lilleyman Along with kale and kombucha, “self care” has become something of a buzzword over the last few years, but what does it mean? And how do we incorporate it into our lives in a healthy way? Like many others with a hectic work and social life, in my former years as an attorney, “self care” tended to mean just getting through the week without too many stress-induced meltdowns, making sure there were at least some clean clothes and healthy food in the house and squeezing in a few trips to the gym or yoga studio (usually at 6am or 9pm) to try to maintain some semblance of health and sanity. I assumed that after leaving behind the legal world, life would be all candle lit baths and running through meadows. Not quite. If anything, when we’re in charge of our own schedules self care can become even more challenging...Read more

Our Grand Opening flyers are in and ready to spread the word!  Feel free to take as many as you would like to hand out to friends, family and co-workers!  Remember to put your name in the “Referred By” box on the back of the flyer so that you can earn 10 raffle tickets for every person who shows up with your name on the flyer!  The more flyers that come in on that day, the better chance you have at winning a trip for two to the Welded Games! If you have any questions about our Grand Opening promotion or flyer please let us know by contacting [email protected]   GROUP CLASS WORKOUT   Warm Up: 30/24 Cal Machine 2 Rounds: 12 OHS PVC, 12 V-Ups, 3 Inch Worms Finish with: 1 Min Banded OH Distraction, 15 PVC PT, GM   Skills: 15 Minutes DU, Pullups/MU, OHS, GHDs Challenge: 25...Read more

  Summer is approaching us and more and more competitions are popping up in the area. The question is when is the right time to dive into one? There are a few things everyone thinks about before signing up for a competition…   What kind of competition should I be doing? Competitions vary in ability; there are scaled, RX’d, teams of 2-4, and male/female levels. Many will have guidelines of who should sign up.   If you are new to Welded and know at least how to do each movement you should sign up for scaled. If you are an experienced Weldedter and are finishing with some top times in your classes and can lift some weight by doing prescribed workouts, its time to graduate to RX.   Then there are the team competitions that are always fun. It’s always good to have a team with similar abilities and good...Read more

Group Class Workout   Warm Up: 30/21 Cal Machine. Get Warm! 20 scorpions 2 Rounds: 20 KBS Russian (light), 12 Pushups Finish with: 1 Min Banded Hamstring Stretch, 20 PVC PT   Strength: Find 1RM Max Deadlift. Check your Ego. Lean: 5×5 Deadlift 14 Min Time Cap   Metcon: Welded Buy In: 500m Row/Ski 30 AbMat Sit Ups 30 Pull Ups 30 AbMat Sit Ups 20 Power Cleans 115/80 30 Ab Mat Situps 10 S2OH 115/80 30 AbMat Situps Adv: 135/95   Crossfit Lean 15 Min AMRAP 400m Run 50 Russian Twists 20/16 40 Med ball slams 20/16 30 Push ups   Mobility of The Day: hip capsule mobilization Improves: back squat, deadlift back, hip painRead more