GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 band pulls 10 band overhead squats 10 kettlebell high pulls (each arm) 10 kettlebell presses (each arm) Strength: Snatch (every 1:15) Strength: 7×3 Technique: 7×3 power snatch MetCon: Welded: 3 Rounds 9-6-3 thruster (105#/85#) chest to bar lateral burpee Welded Lean: 3 Rounds 10 single arm kettlebell hang clean...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 8 Rounds 30 wall balls (20#/14#) 15 power cleans (115#/75#) 15 burpee box jumps *40 minute time capRead More

GROUP CLASS WORKOUT Warm Up: 2 minute machine Dynamic Range of Motion (Coaches Choice) 3 Rounds: 10 Cossack squats (total) 15 kettlebell sumo deadlifts Strength: Sumo Deadlift (every 1:15) 8×3 MetCon: Welded & Welded Lean: For Time: 400 meter Run 20 thrusters (95#/65#) 400 meter run 20 thrusters 400 meter runRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 15/12 calorie machine 10 PVC pass throughs 10 PVC overhead squats Strength: Overhead Squat (every 1:30) Strength: 5×3 (choose weight) Technique: 5×3 front squat Welded Lean: no strength MetCon: Welded: 12 Minute AMRAP 9 hang power clean and jerks (115#/75#) 3 ring muscle ups 5 box jumps (32″/26″) scaled:...Read More

Join us for our second Community Day where anyone can come and play for free! Members, we all have that friend or family member that’s wanted to try Welded or maybe WODs at another gym, what better way to come together than with a partner workout. Bring them in for some shared “suffering.” We can’t...Read More

You’re not going to want to miss class today as it’s a “Tier Testing” day! If you are new or need a refresher as to what the Tier System is and why we do them check out the original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded...Read More

GROUP CLASS WORKOUT Warm Up: 20/15 calorie machine 20 Russian kettlebell swings 10 jump squats Clean Progression Strength: Power Clean Strength: find 1 rep max Technique: 10×3 (moderate weight) MetCon: Welded: For Time: 20 calorie bike 10 squat snatches (95#/65#) 20 calorie bike 10 squat snatches (115#/75#) 20 calorie bike 10 squat snatches (135#/95#) 20 calorie bike...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 80 wall balls 50 burpee pull ups 80 wall balls 2 mile run or 4K rowRead More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Accessory Work: 5×10 dumbbell bench press 5×20 dual kettlebell bent over row MetCon: Welded & Welded Lean: For Time: 4 Rounds 8 front squats (165#/115#) 8 lateral burpees Cash Out (optional): 1 mile run adv.: 225#/155#Read More

GROUP CLASS WORKOUT Warm Up: PVC Progression Barbell Progression Barbell Warm Up: 5 hang power snatch 5 snatch push press Strength: Power Snatch (every 1:15) 8×3 (touch and go) MetCon: Welded: 3 Rounds 18-12-6 shoulder to overhead (95#/65#) calorie bike 2 minute rest after each set *18 minute time cap Welded Lean: 10 Rounds 500...Read More