GROUP CLASS WORKOUT Warm Up: 4 Rounds: 10 calorie machine 10 dumbbell/kettlebell overhead lunge 10 jump squats Strength: Back Squat (14 minutes) Strength: find 1 rep max Technique: 5×4 (moderate weight) *This can count towards Tier System requirement: body weight back squat MetCon: Welded: 15-12-9 clean and jerk (135#/95#) 20-20-20 calorie row adv.: 165#/115#, 5-5-5 Muscle...Read More

This week’s Featured Athlete was chosen by Coach Arthur! “My #DECFMonday goes to #DECFMasters member Amanda Neff.  Amanda shows up to class with a spring in her step and a smile on her face, and sometimes she’ll give us a few dance moves during the hour. Amanda joined the masters’ program at Double Edge a year...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 12/9 calorie machine 14 walking lunges 10 dumbbell strict press Accessory Work: SuperSet 4×15 strict press 4×15 ring rows MetCon: Welded & Welded Lean: 21 Minute EMOM 1. 8 front squats (115#/75#) 2. 8 Heavy dumbbell snatches 3. rest adv.: 4 front squats (205#/135#)Read More

By: Jacob Wellock Today’s blog is going to be about how to perform the Box Squat correctly and how you can add it to your arsenal of movements to help turn you into a strength machine. Without further adieu let’s dive into the technique. TECHNIQUE The first thing to do with the box squat is...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded: Tier Testing Tier 4: body weight deadlift 30 unbroken singles 1 toe to bar 50 calorie bike (under 4:00/4:30) Skill Work: toes to bar & double under practice Welded Lean: “The Hundreds” 100 calorie rower 100 AbMat sit ups 100 calorie bike 100 Russian twists (each side)...Read More

We are only days away from our 3rd Annual MetCon 4 Hope! This annual Welded competition helps support non-profit organizations both locally, national and internationally by bringing awareness and helping with financial aide. This year we are supporting A New Song International which helps support the lives of orphans and children living in poverty in...Read More

GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP 8 single arm kettlebell power cleans 8 push ups 12 air squats Strength: Power Cleans (every 0:45) 16×1 (across, heavy) MetCon: Welded: For Time: 30-20-10 fat bar deadlift (135#/95#) calorie bike adv.: 185#/125# *12 minute time cap Welded Lean: 14 minute AMRAP 15 med ball slams (30#/20#) 20...Read More

By: Derek Wellock Before you jump to conclusions about this post, please continue reading. Good movement doesn’t always mean more sex, but it can, haha. Now that I have your attention, this is a great starting point. More often than not when someone starts at the gym there is a little bit of ego, combined...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 tempo push ups 10 forward delt raises 10 PVC around the world Strength: Bench Press (every 2:00) Strength: 4×10 (choose weight) Lean: no strength MetCon: Welded: 21-15-9 overhead squats (105#/70#) bar facing burpees *10 minute time cap Welded Lean: 30 minute AMRAP 30 calorie row 8 single arm...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 PVC back squats 12 Russian kettle bell swings 14/10 calorie machine Strength: Back Squat (every 1:30) Strength: 2×1 @90% 3×4 @75-80% Technique: 5×3 (moderate to heavy weight) MetCon: Welded: 9 minute AMRAP 9 box jumps (24″/20″) 6 shoulder to overhead (135#/95#) adv.: 30″/24″, 165#/115# Welded Lean: 18...Read More