With only a day away until the Welded Open begins a lot of people in the gym are asking “why should I do the Welded Open?  I am not good enough!”.   Well I hate to have to break it to everyone at the gym but neither is anyone else!  Yes this includes all coaches,...Read More

Who is Henry the Rescue dog you ask?  He was a dog who was severely mistreated and was scheduled to be euthanize before Canine Rehabilitation Center and Sanctuary came to his rescue.  CRCS is a local non kill shelter that takes in dogs no matter what their condition or status, which happened to be very...Read More

GROUP CLASS WORKOUT   Warm Up:  1 min plank 3 rounds 15 PVC PT, 10 situps, 10 pushups 1 min plank   Strength: Clean Complex: Every 1:15 Crossfit: 7 sets of: 2 Power Clean + 1 Split Jerk Lean: 7 sets of: 2 Power Clean + 1 Front Squat   Metcon: Welded 15-10-5 Front Squats...Read More

Mental Aspect of Training By Jacob Wellock   Any sport, any discipline, anything that you want to be good at, you have to have mental fortitude. That mental fortitude can take you anywhere in life if you put your foot down and your mind to it. I am going to talk about fitness and the...Read More

GROUP CLASS WORKOUT   Warm Up: 2 lap run, 1 min plank 2 Rounds 15 jump squats, 15 PVC PT, 10 burpees   Strength: Find 1RM Power Clean 14 Minutes Lean: 6×3 Power Clean Moderate Weight     Metcon: Welded 75 DU 30 Deadlifts @185/135 30 Pullups 30 Box Jumps 24/20 75 DU 30 Power...Read More

Sustainable Journey By: Jacob Wellock   Hey everyone! Here I am once again writing to you all with this being my second week of the Journey! I just want to say a quick thank you to all of you that have been supporting me and throwing me the good vibes throughout this endeavor, I knew...Read More

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: Front Squat 3×3 @75% 2×2 @80% 1×2 @ 85% Lean: Front Rack Lunge 6×6 Total Reps Every 1:25   Metcon: Welded 3 Rounds for Time: 20 Box Jumps 24/20 20 Hand Release Pushups 10 Deadlifts 205/140 Advanced 225/155 DL     Welded Lean 3 Rounds...Read More

GROUP CLASS WORKOUT   Warm Up:   3 lap run, 25 air squats, 20 scorpions 2 lap run, 20 situps, 8 burpees, 20 PVC PT, 8 burpees   Strength:   8 Rounds Every 1:20 2 Power Snatch + OH Squat Lean:  2 Hang Power Clean + Front Squat       Metcon:   Welded 15...Read More

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 15 pushups 15 OHS PVC, 15 situps 7 inchworms, 20 PVC PT, 20 hollow rocks, 20 scorpions   Skill: Handstand Pushups, Ring Dips/MU, Pullups/Butterfly, OH Squats 16 Minutes Metcon:   Welded & Welded Lean 50-40-30-20-20-30-40-50 Men 40-30-25-15-15-25-30-40 Women Cals Stay on same machine for entire WOD...Read More

GROUP CLASS WORKOUT   Warm Up:  7 Rounds 30/15 DU Practice 2 Rounds 15 PVC PT, 15 OHS PVC   Skill: Pullup/RIng Dip/Muslce Ups, Rope Climbs, OHS 16 Minutes Make a Goal! Write it down, get it done.   Metcon:   Welded Buy In: 75 DU 3 Rounds 6 Power Snatches 95/65 12 Toes to...Read More