GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 PVC thrusters 20 second hollow body hold 5 pull ups/10 ring rows Accessory Work: Super Set 4 x 12 single arm dumbbell bent over row 4 x max hanging L-Sit hold scaled: 30 second leg lift hold MetCon: Welded & Welded Lean: 18 minute AMRAP 10 thrusters (95#/65#)...Read More

By: Tammy Hamilton It usually comes down to one or all of these three things: 1. Lack of organization. 2. Lack of time. 3. Lack of knowledge. About eighty percent of people who use quick-fix diets will gain all the weight they lose back (or more) within a year. The reality is that quick fix diets don’t work!...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Weightlifting (Welded): Hang Squat Snatch Below the Knee Hang Squat Snatch 10×2 Weighted Back Raises GHD 4×15 MetCon (Welded Lean): 40-30-20-10 calorie bike calorie row calorie ski 2x mountain climbers 2x bicycles *40 minute time capRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 20 banded good mornings 10 kettle bell high pulls 10 jump squats Strength: Power Cleans (every 1:15) Strength: 4×1 @90% 6×1 @80% Technique: 10×3 (moderate weight) MetCon: Welded: 3 Rounds 15 shoulder to overhead (115#/75#) 50 calorie row adv.: 155#/105# *18 minute time cap Welded Lean: 10 Rounds...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 8 push ups 15 banded tricep extensions 15/12 calorie machine Strength: Bench Press (every 2:15) Welded: 5×6 (choose weight) Welded Lean: no strength MetCon: Welded: 18-15-12-9 toes to bar 50-50-50-50 double unders scaled: 25 double unders or 50 singles + 4 burpees *15 minute time cap Welded Lean: 5...Read More

You’re not going to want to miss class today as it is a “test” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: Trainer Choice Extended Warm Up: 2...Read More

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty. (photo credit: Welded Main Site) GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 calorie machine 5 tempo push ups 10 hollow bodies Accessory Work: Super Set 4×12 banded kettlebell bench press 4×20 weighted sit...Read More

You’re not going to want to miss class today as it is 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: Trainer Choice MetCon:...Read More

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

GROUP CLASS WORKOUT Warm Up: 2 Rounds 25 banded good mornings 20 prisoner squats 10 kettle bell push press Strength: Back Squat (every 1:30) Welded:  6×4 @75% Welded Lean: no strength MetCon: Welded: 30-20-10 calorie row single arm dumbbell shoulder to overhead (50#/35#) Cash Out: 30 alternating dumbbell snatches Welded Lean: 20 Rounds 10 air squats...Read More