Blog

GROUP CLASS WORKOUT Warm Up: 3 Rounds 5 goblet squats 5 single arm dumbbell/kettlebell overhead squats 10 ring rows Strength: Front Squat (every 1:15) 5×3 @75% Intro: 6×4 MetCon: Welded Rx & Lean: 20 minute EMOM 1. 10 alternating dumbbell snatches (50#/35#) 2. 6-10 pull ups Welded Athlete: 1. 6 alternating dumbbell squat snatches (75#/50#) 2. 2-4 bar muscle ups
Read more
By: Leo Fontana We see them everywhere, they have the most ridiculous ads and always trying to sell you some false hope. They are mostly not controlled by the FDA and can literally just have some made up substance that they tell you is protein but it can be completely fake news. Thats scary huh, well we hope most companies that do well in the market have integrity and trying to put the best product out there. There is a reason why they are successful and get some results, just like anything in the word there is always good ones and bad ones. I get this questions pretty often, “what supplements do you take?” Well since I was 14 years old I have been going to the gym and care about my recovery and muscle building capabilities, I went to the gym at a young age because I wanted to...
Read more
GROUP CLASS WORKOUT Warm Up: 2 Rounds 15 air squats 10 Push Ups 2 Rounds 15/12 calorie machine 5 inch worms MetCon: Welded Rx & Lean: Test: “Grind” 4 Rounds 20 burpees 30/24 calorie bike 40 air squats 30/24 calorie row 28 Minute Time Cap
Read more
GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 Russian kettlebell swings 12 AbMat sit ups 14 calorie machine 5 jump squats MetCon: Welded Rx & Lean: 15 Minute AMRAP 100 Double Unders 20 Power Snatches (95#/65#) 15 T2B *Round 2 – 15 @115#/75# *Round 3 – 10 @135#/95# *Round 4 – 5 @165#/115#
Read more
Note: 12/31 Half Day (last class of the day is at Noon) 1/1 both locations closed GROUP CLASS WORKOUT Warm Up: 3 Rounds 15/10 calorie machine 20 banded good morning 12 single arm kettlebell high pulls (each side) Strength: Power Clean (every 1:30) 5×3 (drop and reset) Intro: 5×5 MetCon: Welded Rx: 4 Rounds 500 meter row 10 thrusters (115#/75#) 12 minute time cap Lean: 4 Rounds 25/20 calorie bike 20 kettlebell swings (53#/35#) 12 minute time cap
Read more
1 93 94 95 96 97 389