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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx: Open Workout 19.5 For Time: 33-27-21-15-9 Thrusters (95#/65#) C2B Pull Ups 20 Minute Time Cap Scaled: 65#/45#, Jumping Pull Ups Lean: 4 Rounds 80/60 Cal. Machines (Rotate) 25 AbMat Sit Ups 20 Ring Rows 20 Push Ups 35 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 8 Minute AMRAP 15/12 calorie machine 10 alternating dumbbell snatches 10 walking lunges Strength: Hang Power Snatch (every 1:30) 6×3 (Across) Intro: 6×5 MetCon: Welded Rx: 21 Minute EMOM 1. Max DB Front Squats (50#/35#) 2. Max Box Jump Overs (24”/20”) 3. Rest Lean: 20 Rounds 1 minute work/30 second rest machine Cash out: 2 Rounds 30 air squats 20 AbMat sit ups 10 strict pull ups or 20 ring rows 40 Minute Time CapRead more

We have made it to the last and final week of the 2019 Welded Open and to celebrate yet another year of challenges, personal records and first times we will be hosting the final workout (19.5) on Saturday March 23rd at 10am at Double Edge South! We will be running heats throughout the morning for all of those who want to compete in the final throwdown with the first heat starting at 10am. After the throwdown we invite everyone to stick around and celebrate the end of the Welded open with our annual BBQ! We will be supplying burgers, Zevia’s and beer for everyone in attendance, but we also encourage anyone to bring their favorite sides or dishes to share! If you aren’t part of the open or don’t want to participate on Saturday we will still be holding Saturday classes at Midtown at 8:30am and 9:30am. SATURDAY CLASSES AT...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 20 Russian kettlebell swings 10 goblet squats 2 Rounds 10 single arm kettlebell press 5 hanging leg raises Strength: Back Squat (every 1:30) 7×2 @85% Intro: 7×4 MetCon: Welded Rx & Lean: For Time: 40/35 calorie bike 30 clean and jerks (115#/75#) 20 chest to bar pull ups 11 Minute Time CapRead more

By: Leo Fontana So, you booked that awesome trip with your family, you have been waiting all year for it and hardly can wait to go and relax. You can almost feel the ocean breeze hitting your face as you lay by the sea while sipping your favorite Zevia ;). Then your coach asks you if you sign up for the open, because it starts next week. You train really hard all year and would love to test yourself in this years’ Open. All of your friends are doing and you always seem to surprise yourself every year that this competition comes around. The schedule is out and you realize that 19.5 is the same weekend that you are going to be in Hawaii. Now what, what should you do? You are not canceling your tip, but should you still do the Open? Well, my answer is of course!!! You...Read more