Blog

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

Have you ever done the Burgner warm up?  Chances are that if you have come to a class that has power cleans in it or snatches you most likely have.  The Burgner warm up is a great way for any skill level to prepare themselves for the clean or snatch.   This warm up is something that you should become comfortable with and also understand the reason why we do it.   The blog below was taken from our friends at Welded Invictus and really does a great job breaking down the ins and outs of the Burgner warm up.  Enjoy!   Why the Burgener Warm Up?  Written by Cody Burgener The Burgener Warm-Up is a great way to get your heart pumping and blood flowing, but do you know the reason for the Burgener Warm-Up? Each movement of the Burgener Warm-Up is designed to help you become a better...Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Skills: 5×4 Bench Press (Every 90 Seconds-Increase in weight) Metcon: Dynamic 10 Minutes of 30/30 sprints/rest Row or Bike or Skier Score it total Cals 3 Minute Rest For Time: 10-8-6-4-2 DB Snatches @50/35 Each Arm Front Squats @115/85   Foundational 10 Minutes of 30/30 sprints/rest Row or Bike or Skier Score it total Cals 3 Minute Rest For Time: 10-8-6-4 DB Snatches Each Arm Goblet Squats   Mobility: Pre – Anterior compartment smash (pg.264) Post – Hip Capsule Mobilization (pg. 315)     SKILLS CLASS  Toes to bar Double Under Sled fun   MOBILITY CLASS Stabilizing the bottom of the squat resolving hip painRead more