GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 6×4 Back Squat @75% Every 1:35   Welded 10 Minute AMRAP 6 Cleans @155/105 30 Double Unders 8 Pull Ups Rest 2 Minutes 3 Minute AMRAP Max Cals on Machine   Welded Lean   15 Minute AMRAP 12 Front Rack Lunges 95/65 18 Plank To...Read More

GROUP CLASS WORKOUT   Warm Up: 3 Rounds 10 pushups, 15 air squats, 5 burpees, 2 lap run   Strength: 2 laps Farmer Carry HEAVY Super Set 4×8 Hammer Curl to Press  4×20 V-Ups 2 laps Farmer Carry HEAVY   Metcon:   Welded Partner WOD 100 Cal Bike Advanced “Isabel” OR “Grace” 20 Rounds of...Read More

GROUP CLASS WORKOUT   Warm Up: 25 air squats, 20 hollow rocks, 15 pushups, 10 burpees, 25 situps, 20 lunges, 15 PVC GM   Strength: 6×3 Back Squat @75% (Every 1:20) Lean: 6×8 Back Squat @40-55%   Metcon:   Welded 10-9-8-7-6-5-4-3-2-1 S2OH 95/65 20-18-16-14-12-10-8-6-4-2 Air squats Ab Mat Situps   Welded Lean 12-10-8-6-4-2 Front Rack...Read More

GROUP CLASS WORKOUT   Warm Up: 4 Minutes 40/20 Work/Rest on Machine Dynamic Warmup: Butt Kickers, High Knees, etc, ect.   Strength: 50 Push Ups 50 Goblet Squats 50 KB High Pulls 12 Minute Time Cap   Metcon:   Welded 20 Min AMRAP Partner A AMRAP “Cindy” Partner B 1 Round of DT Switch after...Read More

We want to thank everyone who came out to the annual members appreciation night this past Friday night!   With over 120 members at attendance it was our largest event thus far since opening our doors in January of 2014! We are truly humbled by the love and support that we get from our Double...Read More

GROUP CLASS WORKOUT   warm Up: 3 lap run 2 Rounds 15 KB High Pulls, 15 air squats, 15 pushups Finish with 15 PVC PT, 15 PVC GM, 20 scorpions   Strength: 7×2 Power Clean TnG 75-80% EMOM Lean: 7×3 TnG Moderate weight   Metcon: Welded   10 Cleans 185/135 20 Alt. DB Snatches 55/30...Read More

GROUP CLASS WORKOUT   Warm Up: 20/15 cals on machine 3 Rounds 15 banded gm, 12 air squats, 9 pushups Finish with 10 stretch lunges, 20 pvc PT   Strength: 6×3 Deadlift Start at 70% and increase Every 90 seconds   Welded For Time: 50 Wall Balls 20/14 50 Ab Mat Situps 40 Pull ups...Read More

GROUP CLASS WORKOUT   Warm Up:   2 lap run, 25 Medball slams 2 Rounds 15 PVC PT, 15 air squats, 10 pushups 1 min Glute/piriformis smash with lacrosse ball each side   Strength: 6×3 Strict Press-Every 1:15   Metcon: Welded   Chipper 50/40 Cal Bike 40 Wall Balls 20/14 30 Toes to Bar 20...Read More

By: Derek Wellock So here is the good news.  We are not getting rid of chalk.  We are only going to be getting rid of powder chalk.  We are going to start using liquid chalk.  This revolutionary product is going to be life changing for the members, for the staff and for a cleaner gym....Read More

By Sabrina Blajos Some how in the midst of our daily goals of trying to reach the “Time of the Day”, we have allowed ourselves to lose the true value of what Welded is really all about. Welded by its definition is, “Constantly varied, functional movements, performed at high intensity.” But what we start to...Read More