Group Class Workout   Warm Up: Partner Up! 2 Rds each: Chest up, deep squats! P1 15 UnBroken Wallballs P2 Hold Plank 20 leg swings, 15 PT, GM PVC/Bar Clean Progression   Strength: Welded: 7×2 Squat Clean (Heavy) Drop and reset Welded Lean:  7×3 Power Clean + 2 Front Squat Every 1:45   MetCon: Welded...Read More

Group Class Workout Warm Up:   3 minutes on a machine (75-80% effort) 2 rounds: 12 kettle bell/dumbbell thrusters, 20 sit ups, 3 inchworms Finish with: 1 minute goblet squat hold, 20 scorpions, 15 PVC pass throughs, 15 PVC good mornings   Strength: Front Squats (every 1:45) Welded: 5×3, rising (heavy triples @ 70%+) Welded Lean: 5×6,...Read More

Starting July 25th the 2014 Welded games will once again test to find the fittest man and woman on earth.  This year the event is bigger than ever before with ESPN covering the entire event!  We will have the Games on at the gym throughout the day and will have a casual get together on...Read More

Tim’s Welded Story – #Gains I started doing Welded about 3 to 4 years ago with Derek and I have never wanted to stop doing it. It is the first and only training program that I have been truly devoted to and have loved the success and results that have come from it. I have always been an athlete...Read More

The Hell of The West online qualifier will be releasing their 4th and final workout this Friday.  Unlike the past 3 weeks we will not be competing in the workout at the gym on Friday night, instead we will be having it at 10am on Saturday.  Why Saturday you ask?  So that we can have...Read More

If you haven’t signed up for Paleo Nick please see Sabrina at the front desk before the end of the week!  I will be getting in contact with Nick by the end of the week to try and set up a date for a seminar.   Most likely we will host the seminar between 6:30pm...Read More

For anyone who wasn’t at the Paleo seminar this is what you missed!  https://www.dropbox.com/sh/1ppzou9ye665e7z/AACMBU-Ic7nnLFoxOvyY2D0na?dl=0   GROUP CLASS WORKOUT   Warm Up: Lunge around the two rigs, 15 PVC good mornings, 25 situps, 10 burpees to rig, 20 airsquats   Strength: 5×3 Back Squat @80% (Every 90 Seconds)   Metcon: Dynamic 12 Min Time Cap One...Read More

GROUP CLASS WORKOUT   Warm Up: 2 min mahcine 2 Rounds: 10 pushups, 15 airsquats, 15 PVC pass throughs   Strength: 50 Banded Good Mornings  30 Plyo Push Ups (Clapping) 50 Banded Leg Curls 30 Strict DB Shoulder Press (14 minute time cap)   Metcon: Dynamic  Partner Workout Buy In 5 Muscle Ups/15 Chest to...Read More

GROUP CLASS WORKOUT   Warm Up: 3 lap run 3 Rounds 5 inchworms, 10 PVC good mornings, 15 OH Squats   Strength: 6×3 Deadlift (Work up in weight) Every 90 Seconds After each set, complete 6 Strict Pull Ups   Metcon: Dynamic 15 Minute AMRAP Buy in: 40 burpees to rig then repeat: 10 Toes...Read More

Starting this Thursday night at 6:30pm Sabrina will be hosting a ladies only Welded class.  This class is intended for all ladies from new to seasoned vets and everything in between!  The class structure will be similar to our General Welded classes but with a ladies touch!  If you have a girlfriend who is interested...Read More