By: Leo Fontana Alright so you have drank the cool aid and all you can talk about to your friends is Welded. They are annoyed of you and ask why is it so “cool” and different than a regular gym. Then, you pause to think about and all you can come up with is: “just...Read More

By: Joaquin Ramirez I often hear what a chore it is to get to the gym and get a workout in. We as coaches understand that sometimes doing a terrible wod isn’t always ideal especially on those rough days where we are busy at work, the kids have things going on, you are enjoying summer...Read More

Group Class Workout   Warm Up: Trainer Choice   Strength: 50 Barbell GM 50 Back Rack Lunges 50 Weighted Sit Ups (14 Minutes)     Metcon:   Welded Partner WOD 50 DL 185/125 25 TTB 50 Front Squats 155/105 25 Burpees 100/80 Cal Machine 25 Thrusters 115/85 50 AbMat Sit Ups 25 Snatches 95/65 50...Read More

Group Class Workout   Warm Up: Trainer Choice   Strength: 2 Rds: 10 Wide Grip Strict Pullups, 20 Heavy Weighted Lunges, 30 Weighted Situps 10 Min Time Cap   Metcon:   Welded   Teams of 2                              27-21-15-9                                      Clean and Jerk 145/100             Bar Facing Burpees                         Toes to Bar                                       Adv: 175/125...Read More

Group Class Workout     Warm Up: 2 minutes on machine 2 rounds: 15 goblet squats, 15 situps, 15 Russian kettle bell swings Finish with: 1 minute goblet squat hold, 15 PVC pass throughs, 15 PVC good mornings     Strength: (14 minutes) Welded: Back Squat establish 1 rep max Lean: Back Squat 5×4 (moderate weight)    ...Read More

Are you moving well? By: Leo Fontana So you hear your coach telling you, “knees out, chest up, full range of motion” and a lot of the time you get irritated because you’re sick of hearing those cues. Well, remember why your coach is saying all those things?! Because he/she cares about you. Many times...Read More

By: Arthur Anderson A few months ago I thought I would try a low carb way of eating.  So I started with roughly a 50g/day carb diet, while still maintaining my protein intake and I didn’t pay too much attention to the fats.  Also I stopped adding supplements to my diet.  It seemed to be...Read More

Group Class Workout   STRENGTH 50 H.A.P. Lawn Mowers Each Side 30 Strict Wide Grip Pull Ups 30 Heavy DB Burpees   WARM UP 6 Min AMRAP 15 Medball slams, 40 sec plank, 7 inchworms   METCON Dynamic: Partner Workout 75 KB Swings 75 K2E/V-ups 60 Burpees 40 Goblet Squats THEN: 1500m 30 Min Time...Read More

GROUP CLASS WORKOUT   Warm Up: 5 Min AMRAP 10 Walking Lunges, 10 PVC Good Mornings, 10 V-ups   Strength: Find 1RM Deadlift (15 Minutes) Foundational: 6×3 DL Moderate Weight   Metcon: Dynamic 2 Rounds 2 Min MAX Cals Bike rest 30 sec 2 Min MAX Cals Row rest 30 sec Score is MAX combined...Read More

Save Yourself The Pain By: Joel Cochran Almost daily i receive the same question… What can i do to help the pain in my back, knee, ankle, hip etc etc.   My question that i always ask back is when does it start to hurt and how much mobility do you do in a day?...Read More