GROUP CLASS WORKOUT   Warm Up: 4 Rounds 30/30 goblet squats/situps 10 burpees, 20 lunges   Strength: 12×1 Front Squat @85% (Every 50 seconds)   Metcon: Dynamic 4 RFT 4 Power Cleans @135/95 4 Front Squats @135/95 4 S2OH @135/95 10 Lateral Burpees   Foundational 4 RFT 8 Kb Swings 53/35 8 Goblet Squats 53/35...Read More

Building a Team Through Fitness By Derek Wellock Welded is what Double Edge is all about and usually we like to discuss the health and fitness benefits of exercise with in our trainer’s corner of the monthly news article.  This month I want to change that up a little bit and discuss how you can...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

With only a day away until the Welded Open begins a lot of people in the gym are asking “why should I do the Welded Open?  I am not good enough!”.   Well I hate to have to break it to everyone at the gym but neither is anyone else!  Yes this includes all coaches,...Read More

The Welded Open starts this Thursday and if you haven’t signed up don’t miss your chance in being part of the worlds largest online competition by visiting www.crossfitgames.com.  As most of you have probably heard we will be hosting the Open on Friday nights at 6pm and Saturday at 10am.  If you are unable to...Read More

To help celebrate yet another Welded Open we will be having our biggest sale yet!  This Friday from 6am to 7pm we will be marking down everything in the retail store including Nano’s and Double Edge gear!  Our discounts will include 35% off all Reebok apparel, 15% off Nano’s and 15% off all of our...Read More

GROUP CLASS WORKOUT   Warm Up: 4 Rounds 30/30 Machine 85%/40% 2 Rounds 10 KB Swings, 15 PVC PT, 5 Burpees   Strength: Find 1RM Power Clean (14 Minutes) Foundational: 16 Moderate Power Cleans   Metcon: Dynamic 6 Min AMRAP 10 cal row 5 Burpees rest 4 min 6 Min AMRAP 10 cal bike 20...Read More

One of the hardest movements to master in the beginning of Welded is the dreaded double under!  There is no movement in Welded that can cause you instant pain and regret like the lash of a missed attempt!   To understand the double under it takes time, patience and constant coaching to finally get to...Read More

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 6 Sets (Every 1:20) 2 Power Snatches+2 OH Squats Foundational: 3 Power Snatches   Dynamic Chipper For Time: 40 KB Swings 53/35 30 Cal Bike 20 Box Jumps 24/20 10 Thrusters @115/80 20 Box Jumps 24/20 30 Cal Row 40 Med Ball Slams 20/16  ...Read More

GROUP CLASS WORKOUT   Warm Up: 3 lap run 2 Rounds 10 burpees, 12 jump squats, 10 Kb Swings   Strength: 6×3 Front Squat @75% (Every 90 seconds   Metcon: Dynamic 3 RFT 5 Hang Power Cleans @135/95 8 Lateral Burpees 15 Wall Balls 20/14 Rest 2 Minutes 2 RFT Rest 1 Minute 1 RFT...Read More