Blog

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

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 35 Minute AMRAP 1 mile run or 2K row 40 wall balls (20#/14#, 10”/9”) 80/65 calorie ski or bike 100 walking lunges WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: 1 Squat Snatch + 1 OHS (every 1:15) 8 Sets (Heavy) Snatch Pulls (every 1:30) 6×4 @100% of best Snatch Snatch Push Press (every 1:30) 5×5Read more

This week’s Featured Athlete was chosen by Coach Jacob! There are very few women as driven, motivated and inspirational as Lindsey! Keep crushin’ it Lindsey! 💪🏽 “My #DECFMonday goes out to Lindsey Boston for being a total badass. She brought home the gold medal from jiu-jitsu match this last weekend and suffered a grade 3 dislocation full tear in her shoulder mid match and still won. She puts in double, sometimes triple days in our gym and her jiu-jitsu gym to stay at the top of her competitive career. She is one of the nicest people you can meet, but can also put you in pretzel. Keep working hard Lindsey and recover soon!” – Coach JacobRead more