GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 scap pull ups 10 ring rows 5 tempo push ups 2 Rounds 10 PVC pass throughs 10 PVC overhead squats MetCon: Welded Rx & Lean: 25 Minute AMRAP 20 pull ups 500 meter row or 400 meter run 20 shoulder to overhead (95#/65#) 20 squat snatches (95#/65#)Read more

Stir-fry — often associated with Asian cooking — is frying small pieces of food quickly over high heat in a large skillet or wok, stirring constantly. Not only is stir-frying a lower fat cooking method, it also helps fresh vegetables retain their nutrient-rich benefits, bright colors and crisp textures. Ingredients 1 pound fresh Broccolini2 medium carrots2 tablespoons Avocado oil1 tablespoon minced peeled ginger root1 clove garlic, minced2 cups (6 ounces) fresh snow peas, ends trimmed, strings removed, or 1 (6-ounce) package frozen snow peas, thawed1 cup sliced shiitake mushrooms2 green onions, cut in 2-inch pieces½ cup water2 tablespoons coconut aminos1 tablespoon rice wine (sake), optional1 tablespoon sesame oil2 tablespoons chopped cashew nuts Directions Cut the Broccolini tops in florets; set aside. Cut the Broccolini stalks and carrots in matchsticks. Heat the oil in a wok or large non-stick skillet over high heat. Add the Broccolini stalks, carrots, ginger root and...Read more

By: Derek Wellock I wonder how many people read the title and got a little worked up? Awe, some might see Fake News, and immediately make an assumption about what I am going to get at. You need to keep reading. August 11, 2018, I decided to take full control of every aspect of my life and I have been making great progress, particularly in the health and stress management departments, but after reading David Goggin’s book “Can’t Hurt Me” this past month I stepped up to the “Accountability Mirror”, you know, the one in your bathroom. There staring back at you in the mirror probably exists the biggest amount of Fake News that is truly the single thing holding you back from reaching your goals. Today February 11, 2019, is 6 months with zero alcohol. The last few years, alcohol became more than a social indulgence, it became a...Read more

Do You have a family member or friend who you have been trying to get to Welded? On February 19th 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 February 19th! If you plan on bringing someone on the 19th click the link below for our online waiver and then send it to your family or friends. If you have any questions about...Read more

GROUP CLASS WORKOUT Warm Up 4 Rounds 10 Russian kettlebell swings 5 goblet squats 2 Rounds 10 strict press 10 barbell good mornings Strength: Power Clean + Push Jerk (every 1:15) 10×2 MetCon: Welded Rx: For Time: 45 calorie bike 2 Rounds 5 deadlifts (315#/205#) 10 lateral burpees 10 minute time cap Lean: For Time: 100 walking lunges 50 med ball slams 500 meter row 10 Minute Time CapRead more