GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 6×3 DL (Increase in weight) Every 1:15   Metcon: Dynamic 18 Min AMRAP 30 Ab Mat Sit Ups 25 Cals 20 Total DB Snatches @50/35 15 TTB 10 Burpees to rig   Foundational  18 Min AMRAP 25 Ab Mat Sit Ups 20 Cals 20 DB...Read More

The Welded Open has begun and the first workout is an exciting one!  We will be having our own little DE Open tomorrow night at 6pm where competitors and spectators will fill the gym with nerves and excitement for 15.1.  If you are coming to watch tomorrow night feel free to bring your choice of...Read More

Trent Soares Trent is a Level 1 Welded instructor and former collegiate baseball player from the University of Nevada Reno.  Trent is originally from the Big Island of Hawaii who came to Nevada to pursue his dreams as a college baseball player while earning a degree in Community Health Sciences. Playing baseball for the University of...Read More

GROUP CLASS WORKOUT   Warm Up: 20 air squats, 20 lunges, 20 situps 15 PVC GM, 15 PVC PT, 15 v-ups 10 inchworms   Strength: 6×3 DL (Increase in weight) Every 1:30 After each set 10 pushups.   Welded 5 Rounds 5 Power Snatches @115/75 10 Lateral Burpees 15 Pull Ups   Welded Lean 4...Read More

The definition of Welded is “constantly varied functional movements executed at high intensity”.   The constantly varied functional movements is what makes Welded so appealing to so many people, and is also why you also seem to have a new kind of sore every week! To make sure that we are keeping things fresh and...Read More

GROUP CLASS WORKOUT   Warm Up: 3 min machine 20 lunges, 20 hollow rocks, 15 goblet squats, 15 v-ups, 10 burpees   Strength: 8 Minute EMOM 2 Front Squats @80%   Metcon:   Welded 14 Minute AMRAP 20 Cal Row 15 Wall Balls 20/14 10 KB Swings @53/35 Rest 1 minute 1 min Plank 3...Read More

  GROUP CLASS WORKOUT   Warm Up: 7 Rounds 30/15 Double Under Practice 20 PVC PT, 15 Pushups   Skills: Tire flips, Dips/Ring Dips/MU, HSPU/Wall Climbs 16 Minutes   Metcon: Welded 5 Rounds 10 T2B 15 Cal Row 20 Wall Balls 20/14   Welded Lean 4 Rounds 200 Run 15 KB Swings 53/35 20 Plank...Read More

GROUP CLASS WORKOUT   Warm up:  30/30 sprints for 4 minutes then: 25 Air Squats 20 GM 15 V-ups 10 Inch worms   Strength:  8 sets of: Welded: 2DL+1 Hang Clean + 1 Jerk Welded Lean: 5DL+4 Hang Cleans   Metcon: Welded 4 rounds of: 3 Min AMRAP 10 Push Press (95/65) 10 Front Squat...Read More

by: Alvie Hafen How many times should I work out a week? This is one of the most common questions I come across with my clients. Is two times a week enough? Is five times a week too many? There is a right way and a wrong to approaching your workouts and how many times...Read More

Have you got your Yoga on yet?  If not, why?  Would you change anything about yoga if you could?  These are the questions we are wondering and more as we continue to grow our yoga program.   Listed below is the link to the yoga survey that will only take you short amount of time...Read More