The Sustainable Journey Part 3 By: Jacob Wellock   Well here we go with another blog post for week 3! I hope everyone has been enjoying the posts. I have to say that I have been having fun with it. There are definitely some hard days when you’re really out of it or you are...Read More

GROUP CLASS WORKOUT   Warm Up: 2 laps, around rig side shuffle 1 Lap facing each direction, 1 lap backwards run around gym 2 Rounds 15 PVC PT, 10 burpees, 5 inchworms   Strength: 3×6 Strict Press 3×6 Push Press Lean: 6×8 Push Press Every 1:30   Metcon: Welded/Welded Lean   12 Min 40/20 Machine...Read More

GROUP CLASS WORKOUT   Warm Up:   Trainer Choice   Strength: 8 Min EMOM 2 Back Squats @ 80% Lean: 4 Back Squats @70%   Metcon: Welded   25 Min EMOM 5 CJ 135/95 14 KB Swings 53/35 12 T2B  8 Front Squats 135/95 Rest   Advanced: 155/105 3 MU Instead of T2B   Welded...Read More

By Jacob Wellock   Hi everyone, I am going to be writing about supplementation and the products that us coaches like to use on a daily basis. If any of you have been in our gym, you know that we carry the entire line of Xendurance products. We are all firm believers in the product...Read More

GROU CLASS WORKOUT   Warm Up:  3 Rounds 30 sec DUs, 10 pushups, 15 airsquats, 15 PVC PT Finish 15 PVC GM   Skills: Toes to Bar, Wall Climbs/HSPU, OHS Adv: Muscle Ups 16 minutes     Welded For Time: 70 DU 70/55 Cal Row 70DU 70//55 Cal BIke 70 DU Adv: Skier   Welded...Read More

GROUP CLASS   Warm Up:  20/15 Cal Machine 2 Rounds 15 Banded GM, 12 lunges, 6 burpees Finish with 20 PVC, 20 leg swings   Strength: 60 KB Deadlifts Standing on plate 50 Pushups Adv: 40 Ring DIps 30 Strict Pull ups   Metcon:   Welded Partner WOD 1500m Row 30 Power Cleans @135/95 30...Read More

GROUP CLASS WORKOUT   Warm Up:   20/15 cal machine 2 Rounds: 10 DB Thrusters, 15 situps, 12 lunges, 5 burpees 15 PVC PT, GM, 20 leg swings   Strength: 12 Minutes Find 1RM Power Clean Lean: 7×3 Power Cleans   Metcon: Welded   15 Minute AMRAP 3 Power Cleans 155/105 5 T2B 7 Lateral...Read More

Strengthen & Lengthen   Tired of that shoulder pain?  Still struggling to get into a full depth squat?  Our strengthen and lengthen helps to bring the best out of each athlete by focusing on proper alignment and linking breath with movement to lengthen tissues, increase muscle stamina, and build joint strength. Great for the beginner...Read More

Here is a great blog brought to you by the Lurong Living Challenge team about how the Resolution challenge is a perfect way to prepare us for the Welded Open.  Enjoy! With the Welded Opens nearing, there are critical ways you need to prepare. The Resolution Challenge is built to help you perform at high...Read More

Here is the quick rundown on Roger who is a beloved member of our DE Family Roger was diagnosed in late January with a very rare form of “eye cancer,” called amelanotic ocular melanoma. Since being diagnosed, he has had to visit many specialists, undergo surgery, and will be starting radiation treatment soon. His treatment...Read More