GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 40 Minute AMRAP 80 calorie row 70 V-Ups 60 push ups 50 walking lunges (each leg) 40 calorie bike WEIGHTLIFTING (Midtown 10:30AM) Clean and Jerk (every 1:30) 8×2 @80% Clean Pull + Floating Clean Pull (every 1:30) 5x2x2 @80% of best Clean Strict Press...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: Open Workout 19.1 15 Minute AMRAP 19 wallballs (20#/14#, 10’/9′) 19 calorie row Scaled: 14#/10#Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Strength: Deadlift (every 2:00) 5×5 MetCon: Welded Rx: For Time: 15-12-9 front squat (135#/95#) burpee box jump overs 70-70-70 double unders 9 Minute Time Cap Lean: 3 Rounds 50 calorie ski 50 calorie bike 50 calorie row 25 air squats 40 Minute Time CapRead More

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

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...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:...Read 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...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded good mornings 15 dumbbell/kettlebell rows (each side) 8 jump squats (increase in height) Strength: Deadlift (every 2:00) 5×5 (double overhand grip, no hook) MetCon: Welded Rx & Lean: For Time: 50 burpees 50 box jump overs (24”/20”) 50 toes to bar 18 Minute Time CapRead More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 30 Air Squats, 400 Meter Run/500 Meter Row or 20 Cal. Bike, 10 Strict Dual DB/KB Press MetCon: Welded Rx: Partner WOD 16-14-12-10 squat clean thrusters 40-40-40-40 calorie row 25 Minute Time Cap Weights: 16 @135#/95# 14 @155#/105# 12 @175#/120# 10 @195#/125# Individual WOD 8-7-6-5 squat clean thruster...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 5 tempo push ups (53X2) 20 banded tricep extensions 10 ring rows Strength: Bench Press (every 2:00) 6×3 (heavy) Intro: 6×5 (moderate) MetCon: Welded Rx & Lean: For Time: 40 deadlifts (225#/155#) 30 chest to bar pull ups 20 handstand push ups or 40 push ups 10 power...Read More