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Group Class Workout Warm Up: Trainer Choice   Skill: Rowing Technique and damper setting   MetCon: Welded: Every 3 Minutes (For 5 Rounds) Round 1 2 Rounds 8 overhead squats/front squats 8 toes to bar Round 2 2 Rounds 10 overhead squats/front squats 10 toes to bar *Add 2 reps per round until failure   Welded Lean: 8 Rounds 8 single arm Russian kettlebell swings, each arm (35#/26#) 8 goblet squats 8 single arm push press, each arm   Mobility: 10 Minutes, pick a weakness, attack it. Get better. Give you body the attention it deserves.Read more

If you have a Facebook account you might have seen what is being called “The 2014 Ice Challenge”.   The point of this challenge is to pour a bucket of ice cold water on your head and then call out other people to do the same on Facebook.   The people you called out then have 48 hours to complete the challenge of pouring ice cold water on their head or they have to donate $100 to a charity of their choice. Here in lies the problem, no one has donated any money to charity.   So we decided to be the first ones to donate $100 dollars to The Solace Tree.  But, we didn’t want to miss out on pouring ice cold water on somebody so we volunteered Leo as our first trainer to get iced https://www.facebook.com/photo.php?v=769194593100911. Now we are looking for the next trainer to get iced and we...Read more

Growing up I have always LOVED being active. Whether I was playing softball, or trying too hard to Phy Ed class. Growing up in Minnesota meant I was practically born with hockey skates on my feet and my upbringing was simple: eat, sleep, hockey. I played for 14 years in total and through my adulthood – I have been attempting to find a workout that rivals – if not replicates the intensity of hockey…. which lead me to Welded. Two years ago, I was overweight and extremely out of shape. I started independently lifting weights, doing cardio and eating MUCH better. This routine served me well and I lost roughly 65 lbs in the process. What it wasn’t fulfilling was simple – a COMMUNITY. Growing up on “sports teams” I was surrounded by healthy and positive competition – things that made me push myself. Welded has completely reestablished that “team feeling”...Read more

  Looking for a different post workout recovery then your protein shake?  Look no farther!  Just in yesterday is the Perfect Bar.  What is the perfect bar?  Well let me cut and paste the explanation straight from the site so it is coming straight from the horses mouth. 20 + Organic Super Foods Over 20 Nutrient-dense organic super foods provide a great source of vitamins and minerals on the go. Plus, with ingredients such as kale, spinach, alfalfa and celery, you will finally be able to tell your mother that you’re eating your vegetables! Protein, The Building Block Of Life All of our bars are made with high quality whole food protein – essential for muscle repair and recovery Gluten Free Always We are committed to being gluten-free. We encourage everyone to read more about the effects of fluten on your body’s digestive system NON-GMO, A No Brainer We use...Read more

GROUP CLASS WORKOUT   Warm Up: 20 airsquats, 10 burpees, 10 airsquats, 5 burpees 3 lap run, 20 pass throughs   Strength: 2 Cleans (12 minute EMOM) Dynamic: Squat Foundational: Power   Metcon: Dynamic 30-25-15-15-25-30 Cals on Machine Alternating Double Unders Ab Mat sit ups Foundational 25-15-10-10-15-25 Cals on Machine Alternating x2 Singles (50-30-20-20-30-50) Ab Mat sit ups   Mobility: Pre – Bilateral Shoulder Flexion Post – Quad Smash on Roller    Read more