GROUP CLASS WORKOUT Warm Up: 30/24 calorie machine 30 air squats 20 leg swings 20 scorpions 1 minute hip capsule stretch MetCon: Welded: 5 Rounds 5 deadlifts (315#/205#, do not exceed 85%of 1 rep max) 20 wall balls (20#/14#, 10’/9′) 30/25 bike or row 2 minute rest after each round *40 minute time cap Welded Lean:...Read More

You’re not going to want to miss class today as it is a “retest” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: 7 minute AMRAP: 200 meter row...Read More

By: Joaquin Ramirez This blog is less about me explaining something specific in Welded or nutrition and more about me just praising all the members of Double Edge. Yesterday (9/25) we had over 100 people PR their squat clean! Watching everyone hit new weights they had never done before or finally get a number they...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds: 5 inch worms 10 step ups 15 Russian kettle bell swings Strength: Back Squat (every 2:00) Strength:  4×6 rising, start @ 65% MetCon: Welded: 15 minute AMRAP 10 box jumps (24″/20″) 10 calorie bike 10 shoulder to overhead (95#/65#) adv.: 155#/105# Extended Warm Up: 2 Rounds 5 box...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 20 banded good mornings 10 walking lunges 10 bent over kettle bell rows (each) 10 goblet squats Strength: Squat Clean (15 minutes) Strength: find 1 rep max Technique: 7×4 (moderate weight) MetCon: Welded: 3 Rounds 10 snatches (95#/65#) 15 bar facing burpees *Round 2 (115#/75#) *Round 3 (135#/95#)...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean: 20 minute Partner AMRAP 30 power cleans (155#/105#) 200 meter run 60 wall balls (20#/14#, 10’/9′) 200 meter run 30 toes to bar 200 meter run 60 wall balls 200 meter run adv.: 185#/125#Read More

By: Tammy Hamilton If you know you are eating right and exercising enough but you are still struggling to lose weight you might want to take a look at other factors that often get overlooked. How is your stress level? How are you sleeping? How much water are you drinking? You wouldn’t think these would...Read More

GROUP CLASS WORKOUT Warm Up: 30/24 calorie machine 2 Rounds: 10 single arm kettlebell high pulls 10 single arm KB presses 5 tempo strict pulls/10 ring rows 10 air squats Weightlifting (Welded): Push Press & Split Jerk Power Clean (every 1:15) 5×2 (heavy) Split Jerk (every 1:15) 8×3 (from rack) Split Jerk Press (every 1:15)...Read More

GROUP CLASS WORKOUT Warm Up: 3 minute machine 60 second hip capsule 20 PVC pass throughs 15 PVC good mornings 20 scorpions Welded: 3 Rounds: 8 thrusters 4 pullups/8 ringrows 8 hang power snatch Welded Lean: 3 Rounds: 15 sit ups 30 single unders/30 double unders MetCon: Welded: “Franabel” 21-15-9 thrusters (95#/65#) pull ups 10-10-10 power snatches...Read More

By: Sabrina Blajos Coach Sabrina wanted to try something new out and has presented her blog today in the form of a VLOG (video + blog), Sabrina will be giving a recap of the coach’s Pulling for Our Little Heroes team and the burpee challenge she did to raise money for the Northern Nevada Children’s...Read More