GROUP CLASS WORKOUT   Warm Up:   2 lap run, 25 Medball slams 2 Rounds 15 PVC PT, 15 air squats, 10 pushups 1 min Glute/piriformis smash with lacrosse ball each side   Strength: 6×3 Strict Press-Every 1:15   Metcon: Welded   Chipper 50/40 Cal Bike 40 Wall Balls 20/14 30 Toes to Bar 20...Read More

By: Derek Wellock So here is the good news.  We are not getting rid of chalk.  We are only going to be getting rid of powder chalk.  We are going to start using liquid chalk.  This revolutionary product is going to be life changing for the members, for the staff and for a cleaner gym....Read More

By Sabrina Blajos Some how in the midst of our daily goals of trying to reach the “Time of the Day”, we have allowed ourselves to lose the true value of what Welded is really all about. Welded by its definition is, “Constantly varied, functional movements, performed at high intensity.” But what we start to...Read More

GROUP CLASS WORKOUT   Warm Up: 3 lap run 3 Rds: 10 Jump squats, 15 situps, 5 burpees Finish with 15 PVC PT, GM   Skills: Accessory work for Toes to Bar, Pullups, Pistols 4×8 each leg weighted step ups 50 Hollow rocks, 100 Russian Twists, 6×5 Negative Pullups   Metcon:   Welded 3 Rounds...Read More

This Saturday Amber Hill from Nutrition Kitchen will be handing out paleo friendly desserts before and after the 8:30 and 9:30 classes.  Don’t miss out on your chance to see that healthy meals can taste good too!   By: Amber Hill “Mother Nature’s no dingbat. She didn’t package the good stuff with the bad stuff...Read More

GROUP CLASS WORKOUT   Warm Up: 2 min machine 2 Rounds: 15 KBS Russian, 12 pushups, 9 OHS PVC Finish with: 1 Min Lateral Hip Distraction, 15 PVC PT, GM   Strength: Full Clean and Jerk 5×2 Every 1:20 Does not have to be touch and go Lean: Power Clean and Jerk   Metcon:  ...Read More

Jump for joy!  We are only 13 days away until the grand opening of Double Edge South!  While you are jumping, you might as well go over a box with the next challenge!  11 box jumps in 20 seconds?  Why not!     GROUP CLASS WORKOUT   Warm Up: 25/20 Cals, 1 min Plank OR...Read More

By: Alvie Hafen You walk into the gym and go straight to the board to look at the workout. You see some heavier weights in the workout. The person next to you is loading up the RX weight on their bar. Should you? Or should you scale the weight back? These are questions which go...Read More

By: Joel Cochran Gym Jones has a saying “There is no such thing as over training, just under recovering”. This might sound crazy to some people out there especially Weldedters, but I have came to the conclusion that this saying is pretty damn accurate. Too often members come up to our coaches and talk about...Read More

By: Derek Wellock Due to customer feedback over the last 6 months about wanting some open gym time to be able to work on weakness and get some extra time in, on August 1st we implanted our open training program. I want to take my blog opportunity to further explain the open training program and...Read More