GROUP CLASS WORKOUT   Warm Up: 2 Rounds 40 DU (75 singles), 15 Kb Swings Russian, 5 inchworms Finish 15 PVC GM, PT and 1 minute Hip Capsule each side   Strength: 6×3 Front Squat @80% Every 1:25   Metcon:   Welded & Welded Lean 2 Rounds 3 Min Max Cal Row 45 sec rest 3 Min Max Cal Bike 45 sec rest   After last round of bike rest 90 seconds, 3 min Max Burpees.   Mobility of the day: Anterior Compartment Smash (pg.371) Improves: Knee and Ankle Pain, Shin Splints, Squat Position       OPEN GYM 8 to 9am       SKILLS CLASS GHD and GHR Accessory Core work       COMPETITORS CLASS 6:30 to 8pm with Coach JacobRead more

By Kris Thompson:   It’s that time of the year, we’re halfway through fall 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 sick. Not just having...Read more

By: Savina Brown   Contrary to popular belief, yoga isn’t just about flexibility and contorting your body in to crazy shapes. It’s also about rebuilding, strengthening, and sculpting muscles as well. Think you get enough of that in Welded? Think again. Although Welded is a great way to develop full-body strength, it is also easy to sustain imbalances in the body. Larger muscle groups begin to take over smaller muscle groups and stabilizers due to lack of mobility or lack of use. Ever heard the saying, “use it or lose it?” That’s exactly what’s happening here. Once those big muscle groups take over, they no longer recruit smaller muscle groups and stabilizing muscles to help them out. Hence, you’re losing the strength and ability of these muscles. No fear yoga is here! Many of the postures in yoga encourage proper alignment, balance, and stabilization. Meaning that yoga uses and reinforces...Read more

GROUP CLASS WORKOUT   Warm Up: 20/15 cal machine 2 Rounds: 10 jump squats, 15 PVC PT, 10 pushups Finish with:1 min Goblet squat hold, 20 leg swings each side   Strength: 12 Minutes Squat Snatch Work Lean: EMOM 2 Hang Power Snatches+10 Lunges   Metcon: Welded 4 Rounds 18/14 Cal Machine 12 Front Squats 95/65 10 Push Press 95/65 5 Burpee Pullups Adv: 115/75 2 Rope Climbs instead of BP   Welded Lean 4 Rounds 18/14 Cal Machine 15 Wall Balls 20/14 10 Pushups 5 Burpee Box Jumps 24/20   Mobility of The Day: Anterior Compartment Smash (pg. 264) Improves: Overhead Position, Shoulder Pain and Impingment     OPEN GYM 8 to 9am     MASTERS CLASS (AGES 40+) 8:30 to 10am With Coach Arthur     COMPETITORS CLASS 6:30 to 8pm With Coach JacobRead more

GROUP CLASS WORKOUT   Warm Up: 3 Rds: 15 KBS Russian, 10 Pushups, 15 PVC PT Finish with: 10 burpees and 15 PVC GM 1 min Banded OH distraction with bands   Strength: 10×3 TnG Power Clean Every 1:15   Metcon: Welded     14 Min AMRAP Buy In: 50/40 Cal Bike 7 Shoulder to OH 95/65 7 Pullups 7 Front Squats 95/65 Adv: 115/75, C2B   Welded Lean 4 Rounds 30 Air Squats 20/15 Cal Row/Ski 20 Box Jumps 24/20 10 Burpees to Rig   Mobility of The Day: Super Front Rack Mobilizatioin Improves: Front Rack Position, Overhead Position     YOGA Strengthen and Lengthen: 6 to 7am 4:30 to 5:30pm Rest and Restore: 5:30 to 6:30pm Guided Stretching: 7 to 7:30am    Read more