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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: 3 Rounds: 10 push ups 10...
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By: Tammy Hamilton Do you find it harder to stick to your Nutrition Plan during summer months as opposed to winter months? You are not alone! With the warmer weather comes more outdoor activities, weddings, vacations, gatherings with friends & family and events going on around town. Which usually means alcohol and food, that are...
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GROUP CLASS WORKOUT Warm Up: 2 minutes on a machine 15 PVC pass throughs 15 PVC good mornings 2 minute PVC front rack stretch PVC push press progression Strength: Push Press (every 1:20) Welded: 5×4 (choose weight) Welded Lean: no strength MetCon: Welded: 2 Rounds 800 meter run 30 kettlebell swings (53#/35#) Extended Warm Up: 2...
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GROUP CLASS WORKOUT Warm Up: 3 Rounds 30 banded good mornings 10 scap pull ups Strength: Deadlift (14 minutes) Strength: find 1 rep max Technique: 5×4 moderate weight MetCon: Welded & Welded Lean: 13 minute AMRAP 9 power snatches (95#/65#) 9 overhead squats 9 lateral burpees scaled: power clean and front squats Extended Warm Up: 2 Rounds:...
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This week’s Featured Athlete was chosen by Jacob. Amy has been with us for quite some time and continues to make gains! Keep up the awesome work! “My Member Monday goes out to Amy Hoover because she is all around pretty damn awesome and extremely supportive of us. As an example of her character, she was at...
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GROUP CLASS WORKOUT Warm Up: 2 minute machine 2 Rounds: 15 banded good mornings 8 scap pull ups 8 push ups Extended Warm Up: work up to deadlift weight 10 @light weight 5 @50% 4 @65% 2 @70% 2 @75% MetCon: Welded & Welded Lean: 6 Rounds 4 deadlifts @75-80% 10 bar facing burpees 20/15...
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GROUP CLASS WORKOUT Warm Up: 400 meter jog 3 Rounds: 5 burpees 10 air squats Finish with: 2 minute banded hip distraction MetCon: Welded: 3 Rounds 75 double unders 40 wall balls (20#/14#) scaled: 100 singles Extended Warm Up: 3 Rounds: 10 wall balls 20 double unders Welded Lean: Choose one: 300/250 calorie bike or...
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  What is steer decorating and why you should go? Friday night, June 23rd the coaches of Double Edge will be taking on the Reno Rodeo as they participate in the Businessman Steer Decorating Event! What is steer decorating you ask?  It’s an event that is part of the Reno Rodeo in which teams of...
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GROUP CLASS WORKOUT Warm Up: 2 Rounds: 15 arm circles 10 pushups Finish with: 2 minute PVC front rack stretch 1 minute pigeon stretch Strength: Thruster (every 1:30) Strength:  5×3 (heavy) Technique: 5×6 moderate weight MetCon: Welded & Welded Lean: 18 minute AMRAP 15 snatches (95#/65#) 400 meter run 15 snatches (115#/75#) 400 meter run...
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By: Alvie Hafen I have been doing Welded for almost 8 years now. I did my very first Crossfit WOD up at UNR with my boss. The workout was grueling, long, and i thought I might die halfway through. Once i finished I collapsed on the floor, and was instantly hooked on Welded. Hi my name...
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