Blog

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 walking lunges 10 calorie sprint row/bike 10 leg swings (each side) Strength: Back Squat (every 2:00) 6×3 @80% MetCon: Welded Rx & Lean: 15 Minute AMRAP 2 Rounds 15 burpees 15 toes to bar 2 Rounds 15 shoulder to overhead (95#/65#) 15 calorie ski/rowRead more

By: Dawn Swinney Are you stuck in the comparison trap? When you compare yourself to others, it takes away from anything you may experience that is personal to you. This steals the joy out of what could be the celebration of an accomplishment. When the athletes I coach tell me that they didn’t do as good as so-and-so or are reluctant to ring the bell on a max day because they’re embarrassed of their score or weight, 3 words always come to my mind and sometimes to my mouth: you do you.  Social media and everything we can expose ourselves to on a daily basis can inspire, but unfortunately most of the time if we’re already discouraged with where we’re at, it can send us down a path of negativity and self-doubt. If you find yourself feeling bummed out after a mindless scrolling Insta-sesh, you aren’t alone! Instead of falling...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 PVC pass throughs 15 Russian kettlebell swings 5 Cossack squats (each side) MetCon: Welded Rx: Test: “Ronin” 3 Rounds 100 double unders 10 power snatches (115#/75#) 10 overhead squats (115#/75#) 9 Minute Time Cap 5 Minutes Find 1 rep max squat clean Lean: 20 Rounds 20/15 calorie bike 15 air squats 35 Minute Time CapRead more

1 Serving 6-10 oz Fresh Brewed Coffee 2 Tbsp Collagen Peptides 1 Tsp Vanilla Extract 2 Tbsp Coconut Whip Cream (found at whole foods or sprouts) Pinch of Cinnamon Macros Protein = 18 grams Carbohydrate = 12 grams Fat = 3 grams How to make your own creamer 1-2 cans of reduced fat pure coconut milk Can add Vanilla and Cinnamon to this instead of coffee if desired Combine all ingredients in a shaker and dish out tbsps to add to your coffee daily. If coconut milk is too thick try adding a bit of water. Macros (3 Tbsp Creamer) Protein = 0 grams Carbohydrate = 2 grams Fat = 5 gramsRead more