Blog

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

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 kettlebell/dumbbell high pulls (each side) 5 hang kettlebell/dumbbell snatches (each side) 10 single arm front rack kettlebell/dumbbell squats Finish with: 50 banded good mornings Strength: Hang Power Snatch (every 1:15) 6×3 (Choose weight) MetCon: Welded Rx: For Time: 25-20-15 overhead squats (95#/65#) 10-10-10 lateral burpees 8-8-8 power snatches (95#/65#) 12 Minute Time Cap Lean: 15 Rounds 300 meter row 15 air squats 10 push ups 35 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 25 Minute AMRAP 400 meter run 15 toes to bar 10 power cleans (135#/95#) 5 front squats (135#/95#)Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx: 30 Minute AMRAP 100 kettlebell swings (choose weight) 80 goblet squats (choose weight) 60 push ups 400 meter run 20 pull ups WEIGHTLIFTING (Midtown 10:30AM) Clean and Jerk Find 1RM Clean Pulls (every 1:45) 5×5 @90% of best Clean Weighted Back Raises 4×20Read more

This week’s Member Monday was chosen by Coach Jacob! Keep up the strong work Ed! “My DECFMonday goes out to Ed Pricola. When he shows up to the gym you can count on him putting up a top time and with that, you can always count on him putting in his best effort no matter how he feels. He is also a new dad which is pretty awesome. Keep up the great work Ed and we look forward to your continued growth in the gym!” – Coach JacobRead more