GROUP CLASS WORKOUT Warm Up: 3 Rounds 1 minute plank 20 banded good mornings 15 goblet squats 10 side plank rotations MetCon: Welded: 5 Rounds 400 meter run 10 dumbell hang squat clean thrusters (50#/35#) 15 toes to bar 2 minute rest *32 minute time cap Welded Lean: 5 Rounds 500 meter row 15 kettlebell...Read More

REMINDER: South location will be closed for Battle Grounds. GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 50 air squats 10 burpees 40 sit ups 10 burpees 30 alternating lunges 10 burpees 20 kettlebell swings (53#/35#) 10 burpees 75′ bear crawl 10 burpees 20 kettlebell swings 10 burpees 30 alternating lunges 10 burpees...Read More

GROUP CLASS WORKOUT Warm Up: 2 min row 7 burpees to a target 2 minute bike 7 burpees to a target 20 walking lunges Strength: 20 minutes 3 strict pull ups 6 single arm dumbbell push press 12 air squats 30 second hollow body hold MetCon: Welded & Welded Lean: For Time: 30/24 calorie bike...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 1 banded lateral walks down and back 15 banded good mornings 15 second side plank (each side) MetCon: Welded & Welded Lean: 3 Rounds of 2 minute AMRAP per Station 1. fat bar deadlift (choose weight) 2. 50′ kettlebell overhead carry 3. 50′ single arm suitcase handle carry...Read More

GROUP CLASS WORKOUT Warm Up: 2 minute machine 2 laps around the gym 75′ bear crawl 75′ crab walk Accessory Work: 12 minute AMRAP 4 single leg Romania deadlift (cross body, each leg) 45 second plank 30 second wall sit MetCon: Welded: 4 Rounds (NOT for Time) 2 Rounds 15 kettlebell swings (53#/35#) 15 air squats...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds (each arm) 10 single arm kettlebell high pulls 10 single arm kettlebell front rack squats 10 single arm kettlebell swings Finish with: 20 kettlebell push presses 20 PVC pass throughs Strength: Snatch (14 minutes) Strength: find 1 rep max Technique: 7×3 (3 second pause above the knee) MetCon: Welded:...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 single arm kettlebell front rack split squats (each side) 20 glute bridges 15 kettlebell bent over rows 10 kettlebell presses (each arm) Finish with: 10 tempo air squats Strength: Back Squat (every 1:30) 5×4 (rising) MetCon: Welded: For Time: 40 thrusters (95#/65#) 200 meter run 30 chest...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 4 Rounds 20 calorie machine 20 kettlebell snatches (53#/35#) 200 meter run 20 single arm kettlebell front rack lungesRead More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Strength: 4x 10-15 banded strict chin ups 4×10 dumbbell bench press MetCon: Welded & Welded Lean: 8 minute EMOM 6 alternating dumbbell snatches Welded Athlete: dumbbell squat snatch 8 minute EMOM 6-10 burpees 8 minute EMOM 14-20 air squats Welded Athletes:10 pistolsRead More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 200 meter run 14 single arm ring rows 14 kettlebell Romanian deadlifts Finish with: 30 kettlebell swings 20 kettlebell split squats Strength: Snatch (every 2:00) Strength: 5×3 snatch (1 slow first pull, 1 pause at knee, 1 full snatch) Technique: 5x 3 power snatch + 3 overhead squat...Read More