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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: For Time: 30 pull ups 30 alternating dumbbell snatches (50#/35#) 15 chest to bar pull ups 30 alternating dumbbell snatches 10 single arm dumbbell overhead squat (each side) 13 Minute Time CapRead more

By: Derek Wellock When you get it wrong, how hard is it swallow some humble pie and admit it?  It’s pretty hard. A couple of weeks ago I got pulled over for speeding ticket.  The officer came up to the window and asked me if I knew how fast I was going? I said, “49 MPH.”  He said, “Do you know what the speed limit is?’ I said, “less than that I assume”, with a smile, I proceeded to say, “officer, I was speeding, I take full responsibility for that.”  He was very nice and super respectful, I think he genuinely felt bad for giving me a ticket, but I also think I shocked him by taking full responsibility for my error. How often have you been mad at the officer when you got a ticket?  How often have you owned your mistakes publicly when you realized you made one?...Read more

WELDED CLASS WORKOUT Warm Up: 4 Rounds 5 goblet squats 5 kettlebell push press (each side) Finish with: 500 meter row or 400 meter run Strength: Back Squat (every 1:45) 5×3 (Choose weight) MetCon: 14 Minute EMOM 1. 4 squat clean thrusters (115#/75#) 2. 40 double unders Welded Athlete: (155#/105#) LEAN CLASS WORKOUT Warm Up: 4 Rounds 5 goblet squats 5 kettlebell push press (each side) Finish with: 500 meter row or 400 meter run MetCon: 8 Minute Row 2 Minutes max Burpees 1 Minute Rest 8 Minute Bike 2 Minutes max Burpees 1 Minute Rest 8 Minute Ski 2 Minutes max BurpeesRead more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 15 Russian kettlebell swings 15 calorie machine 200 meter run MetCon: Welded Rx & Lean Community Day Partner WOD 14 Minute AMRAP 40/35 calorie bike 30 kettlebell swings 20 walking lunges 2 Minute Rest 14 Minute AMRAP 20 box jumps (24”/20”) 30 deadlifts (115#/75#) 40/35 calorie skiRead more

Do You have a family member or friend who you have been trying to get to Welded? On May 1st we will be hosting a community day in which you will be able to bring them for FREE! Our community days are all about showing your loved ones what you do and also to give them a little taste of what Welded is all about! The workout will be a partner WOD that will be scalable for all athletes no matter their fitness experience. At the end of the workout they will also have the opportunity to take advantage of a 1 day special of 2 weeks for $25, but it will only be available on May 1st. If you plan on bringing someone, copy the link below for our online waiver and then send it to your family or friends. If you have any questions about community day contact...Read more