Group Class Workout Warm Up:  2 minutes on a machine Coach Dynamic Warm Up 5-7 minutes Finish with: 1 minute banded overhead distraction, 20 arm circles, 15 PVC pass throughs, 15 PVC good mornings   Strength: Welded: 2×10, 2×8, 2×6, 2×4 bench press, increase weight (every 2 minutes) Welded Lean:  No strength   MetCon: Welded: 3...Read More

For people who are new to Welded and are trying it for the first time, i have found a recurring question with most.  Where is the Cardio?  For most people who are not use to High Intensity Interval Training they find Welded workouts to be too short in duration.  They are use to workouts that...Read More

GROUP CLASS WORKOUT   Warm Up: 200m Run, 30 Pass Throughs, 10 Pushups, 10 Burpees   Strength: 30 Dips (Weighted/No Weight) Rings/Matador 100 Banded Tricep Extensions 50 Weighted Sit Ups (MedBall or DB) 40 Russian Twists Each Side w/ Weight   Metcon: Dynamic Partner ʺCindyʺ 20 Minute AMRAP 5 Banded Pullups/Ringrows 10 Push Ups 15...Read More

GROUP CLASS WORKOUT   Warm Up: 2 min machine, 20 pass throughs, 1 min plank, 15 pushups, 2 lap run   Strength: 14 Power Cleans (Every 40 Seconds) Dynamic: Heavy Foundational: 2 Cleans   Metcon: Dynamic 18 Min Time Cap 2 Rounds 800 Meter Run 10 Front Squats @115/95 15 Burpees   Foundational 2 Rounds...Read More

The time has come to let the rubber hit the road with the first Lurong Challenge workout.  Whether you are part of the challenge or not we will all be participating in the workout because it is the WOD of the day!  There are a few things that we will need you to be prepared...Read More

GROUP CLASS WORKOUT   Warm Up: 2 min machine, lunge around first rig, then bear crawl twice around first rig, 15 air squats, 15 v-ups   Strength: Dyn: 50 Push Ups (Advanced-Banded) Found: 40 Pushups Dyn: 100 Tricep Extensions Found: 80 Tricep Extensions Dyn: 30 DB Lunges Each leg(Adv OH DB) Found: 20 DB Lunges...Read More

GROUP CLASS WORKOUT   Warm Up: 2 min machine 3 Rounds 10 PVC good mornings, 7 goblet squats, 10 walking lunges   Strength: 1 Rep Max Deadlift 14 Min Time Cap Focus on bracing sequence and form before weight Foundational: 6×3 Moderate Weight   Metcon Lurong Triplet Tester 11 Min AMRAP 3-6-9-12-15-18… Wall balls Box...Read More

I don’t think there is a week that goes by that i don’t have someone come up to me in the gym and ask me how to fix their shoulder pain.  My answer is always easy and simple, fix your mechanics!   Now i understand that can be easier said then done sometimes, but the...Read More

GROUP CLASS WORKOUT   Warm Up: 75 sec plank 3 Rounds 10 goblet squats,  6 jump switch lunges each   leg, 4 inchworms   Strength: 4×6 Back Squat @70% (Every 90 seconds)   Metcon: Dynamic For Time: 21 Box Jumps 24/20 15 Pull Ups 9 Cleans @165/115 35 Cals 9 Cleans @165/115 15 Pull Ups 21...Read More

Sabrina is hard not to love, she is fun, has an upbeat personality, but she wont take crap! As much as I love all the male trainers, I apperciate having Sabrina around all the time, because she gets all the girl stuff 🙂 I appreciate all the hard work and time she puts into the...Read More