Blog

By: Leo Fontana   The Welded Open is the ultimate test of fitness that brings the entire Crossfit world together for 5 weeks to perform a weekly work out that measures and tests all athletes to find the fittest on earth. It is the first step to qualify for the Welded Games.  So why should you compete in the Welded Open?   Reason 1. It is the true test of fitness. You get the opportunity to Prove how hard you have worked everyday in the gym by comparing your weekly scores amongst your gym, city, state, region, age group and now your station or department. (in case you are a first responder). Why wouldn’t you want to see the results from all your hard work from the past year? Plus, it is always fun to see your progress from the year before. Couldn’t do a pull-up last Open? Maybe now...Read more

By: Joaquin Rameriez   It is common knowledge in 2016 that obesity and type 2 diabetes is an epidemic sweeping through America with recent statistics showing that as many as 1-3 Americans are obese. This is a number that cannot continue to rise, especially because now children are being diagnosed with early onset type 2 diabetes when ten years ago it was only found in adults. It is unfair (to say the least) that children these days are condemned to illness because of poor food choices that which they are not at fault for. We can help shrink the obesity rates by simply giving up trans fats. Trans fats are usually ARTIFICIAL fats made in processing plants to help keep food solid. These fats are absolutely terrible for you. Trans Fats raise LDL or “bad” cholesterol in the body, which causes heart disease and diabetes especially when ate daily. Companies...Read more

For the next 30 days we will be doing a 30 day fitness challenge countdown and today it starts with a 30 second L-Sit Hold!  You can try and complete the challenge before or after the workout at the back of the gym.  Take a picture of you completing the workout and you will get a ticket towards the raffle of a trip for 2 to the Welded games! Good luck and if you have any questions just ask your coach!   GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 50 V-Ups 40 DB Bench Press 30 Strict Pullups   Metcon:   Welded  20 Min Alt. Partner WOD 2 Squat Clean and Jerk 135/95 4 Lateral Burpees 6 T2B Adv: 175/120 Welded Lean 2 Rounds (Solo WOD) 800m Run 50 Ab Mat Situps 40/30 Cal Bike 30 Wall balls 20/14   Mobility Of the Day: Super Friend Quad...Read more

By: Karen Lilleyman   Anyone who saw Zac Efron playing DJ Cole Carter in last year’s seminal work of cinema We Are Your Friends knows that 128 beats per minute is the magic number to get the people dancing like loons to EDM tunes. According to scientists (usually more reliable than Hollywood stars on matters of science), music with a tempo of around 145 to 165 BPM is the optimum for a cardio workout such as running, depending on your height and stride length and assuming you want to match your paces to the beat. Whilst I’m all in favour of science, especially when it comes to things like curing diseases and engineering calorie-free cheesecake, the number of beats squeezed into a minute won’t make you achieve your fitness goals if the tracks in your ears don’t also engage you emotionally (and also if you don’t train, but I’m working on the basis that does not...Read more

GROUP CLASS WORKOUT   Warm Up: 25/20 Cals GO Hard, Get Warm. 2Rds: 12 Goblet Squats (Heavy), 6 Burpees, 12 Lunges Finish with: 1 Min Lateral Hip Distraction, 15 PVC PT, GM   Strength: Back Squat 10 Singles @85% Every 1:15 OR 10×3 Choose Weight Lean: No Strength Metcon: Welded     20 Min EMOM 8 Burpees to a Plate 10 DB Snatches 45/35 12 OH PlateLunges 45/25 14 V-ups Adv: 10 Burpees 60/45 DB Snatches 12 Toes To Bar Welded Lean 30 Min AMRAP 25/20 Cal Machine 50 DU/100 Single 25 Toes to bar/Knee raises 50 Ab Mat Sit ups 25 Deadlifts 115/85   Mobility of the day: Banded Hip Capsule Improves: Bottom of squat, deadlift, hip pain      Read more