Have you ever done the Burgner warm up?  Chances are that if you have come to a class that has power cleans in it or snatches you most likely have.  The Burgner warm up is a great way for any skill level to prepare themselves for the clean or snatch.   This warm up is...Read More

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Skills: 5×4 Bench Press (Every 90 Seconds-Increase in weight) Metcon: Dynamic 10 Minutes of 30/30 sprints/rest Row or Bike or Skier Score it total Cals 3 Minute Rest For Time: 10-8-6-4-2 DB Snatches @50/35 Each Arm Front Squats @115/85   Foundational 10 Minutes of 30/30 sprints/rest...Read More

GROUP CLASS WORKOUT   Warm Up: 2 min machine 3 Rounds 10 pvc goodmornings, 12 v-ups, 10 goblet squats   Strength: 12 Singles (Heavy snatch DL) Choose weight (Every minute) Foundational: Moderate weight 12×3   Metcon Dynamic 4 Rounds 90 sec MAX Effort Row 45 second rest 2 min rest between machines 4 Rounds 90...Read More

GROUP CLASS WORKOUT   Warm Up: 2 Min Machine 25 Goblet squats, 20 lunges, 15 burpees   Strength: 9×2 Touch and Go Power Cleans @80% (Every Minute)   Metcon: Dynamic  4 Rounds 7 Toes to Bar 14 Box Jumps 24/20 7 Snatches @115/75 Foundational 4 Rounds 7 K2E/ V-ups 14 Step Ups 6 DB Snatches...Read More

Last but not least is a man of many words, facial expressions and witty analogies (“put the bar down like a baby eagle”).  Jacob brings an energy and positivity that is unmatched and unrivaled.  Along with his burning passion to compete and his keen ability to bring the best out of everyone, Jacob brings an...Read More

  If you have been to the gym lately you have probably hear about how the Welded Open is around the corner and its time to sign up!  For some of us we might know exactly what the “Open” is and how it works.  But, for the rest of us there are probably a few...Read More

GROUP CLASS WORKOUT   Warm Up: 5 Rounds 30/30 on machine Get Warm! 15 PVC pass throughs, 15 pushups   Strength:  60 Heavy Hanging KB High Pulls 40 Wide Grip Pull Ups 50 Hollow Rocks 90 sec plank   Metcon: Dynamic 16 Min EMOM 10 Thrusters 95/65 13 Kb Swings 53/35 10 Burpees 13 Med...Read More

GROUP CLASS WORKOUT   Warm Up: 3 lap run 2 Rounds 10 Kb Swings, 10 Kb High Pulls, 15 Hollow rocks Finish with 20 PVC PT     Strength: 20 Power Snatches (1 Every 30 seconds) Foundational: 20 Hang Power Snatches   Metcon: Dynamic 15 Minute AMRAP 15 Cals Alt. 12 Box Jumps 24/20 9...Read More

GROUP CLASS WORKOUT   Warm Up: 10 inchworms 2 Rounds 15 PVC PT, 15 OHS PVC, 20 situps   Strength: Snatch Progression with class Practice Power Snatching, Full Snatching 12 minutes   Welded For Time: 500 Meter Row 30 Thrusters @75/55 20 Pull Ups 100 Double Unders 20 Pull Ups 30 Thrusters @75/55 25 Cal...Read More

One of the many benefits of Welded is the community that is built by individuals who come from many different and diverse backgrounds.   The bonds created through fitness can last a lifetime and bring people together who otherwise might have never spoken to each other.   The only downfall to having such a great...Read More