GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded: 17.4 13 minute AMRAP 55 deadlifts (225#/155) 55 wall-ball shots (20#/14#, 10’/9′) 55 calorie row 55 handstand push-ups scaled: (135#/95#, 9′ both) Welded Lean: 15 minute AMRAP 10 wall balls (20#/14#) 10 box jumps (24″/20″) 10 calorie machineRead More

By: Trent Soares Prevention Techniques 1) Short Sets As we have seen in week 2 of the Welded Open, 16 toes to bar and 16 bar muscle ups scream time under tension. Breaking these guys up in to short sets limit the chances to tear by releasing the friction. It also helps with muscle fatigue....Read More

GROUP CLASS WORKOUT Warm Up: 2 minute machine 20 leg swings 10 groiners 15 PVC pass throughs MetCon: Welded & Welded Lean: 4 Rounds 2 minute row 2 minute air squats 2 minute bike 2 minute burpees 2 minute rest Shoot for: row: 500 meters/425 meters air Squats: 40 reps bike: 30/20 calories burpees: 15...Read More

GROUP CLASS WORKOUT Warm Up: 1 minute overhead banded distraction 3 Rounds: 10 calorie machine 20 band pulls 15 med ball slams Finish: 15 PVC pass throughs 20 arm circles Strength: Bench Press (every 2:00) 6×5 choose weight MetCon: Welded & Welded Lean: 14 minute AMRAP 20/15 calorie machine 10 single arm Russian kettle bell swings...Read More

By: Savina Brown You know that one we don’t want to show to anyone else because we are afraid of what they will think. That one that causes us to build walls to protect ourselves and put up a front that everything is good and dandy. You know… V U L N E R A...Read More

GROUP CLASS WORKOUT Warm Up: 40 med ball cleans 10 wide stance inchworms 1 minute plank 10 groiners Finish with: 20 scorpions 15 PVC pass throughs Strength: Deadlift (every 1:30) Welded: 5×4 choose weight Welded Lean: no strength MetCon: Welded: 5 Rounds 5 deadlifts (95#/65#) 5 hang power clean (95#/65#) 5 shoulder to overhead (95#/65#)...Read More

GROUP CLASS WORKOUT Warm Up: 2 minute machine 60 second pigeon stretch 15 goblet squats 10 single arm kettle bell  front rack lunges 20 hollow rocks Finish with: 20 leg swings 15 PVC pass throughs 15 PVC good mornings Strength: Back Squat (every 1:20) Strength: 6×3 @80% Technique: 6×5 @a moderate weight MetCon: Welded: 12-9-6-3 snatches...Read More

This week’s Featured Athlete was chosen by Coach Kris. Shawna has been with us for quite some time and is consistent with her workouts, coming in 5 days a week. Love the hard work, keep it up Shawna! “This week I got to choose Double Edge Fitness’ Member Monday and I’d like to give a shoutout to Shawna...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded: 17.3 Prior to 8:00, complete: 3 Rounds 6 chest to bar pull ups 6 squat snatches (95#/65#) 3 Rounds 7 chest to bar pull ups 5 squat snatches (135#/95#) Prior to 12:00, complete: 3 Rounds 8 chest to bar pull ups 4 squat snatches (185#/135#) Prior to 16:00,...Read More

GROUP CLASS WORKOUT Warm Up: 2 minute machine 60 second banded front rack 30 band pulls 5 inchworms 25 banded good mornings 20 air squats Finish with: 20 leg swings 20 scorpions Strength: Front Squat (every 1:20) Welded: 5×2 @80% Welded Lean: no strength MetCon: Welded: 9 minute AMRAP 10 hang cleans (135#/95#) 15 air squats 20...Read More