GROUP CLASS WORKOUT Warm Up: 2 minute machine 90 second banded hip capsule (each side) 3 Rounds: 15 air squats 15 banded good mornings Finish with: 20 leg swings 15 PVC pass throughs Strength: Back Squat (every 1:30) Welded: 5×5 @70% Welded Lean: no strength MetCon: Welded: 7 minute AMRAP 3 power snatch (95#/65#) 3 overhead squats...Read More

This week’s Featured Athlete was chosen by our Masters Coach, Arthur! “My #DECFMonday goes out to #DECFMasters member Don Jackson. Don has been a member of Double Edge community for almost two years, rarely missing a day. It has been impressive to watch Don improve over the last year-and-a-half. He continues to push himself to move faster and lift heavier...Read More

You’re not going to want to miss class today as it’s 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: 2 minute machine 2 minute pigeon stretch (each...Read More

  By: Sharae Townsend Welcome to week one of The 2017 Welded Open! Within the next 5 weeks you guys will probably see multiple blogs about The Open, which is awesome because all of us coaches are very passionate about it. The Open is the beginning of the greatest testament of fitness, in my opinion....Read More

GROUP CLASS WORKOUT Warm Up: 2 minute banded front rack (each side) 2 Rounds: 15 Russian kettlebell swings 10 goblet squats 25 band pulls Finish with: 10 groiners 20 scorpions 15 PVC pass throughs Strength: Front Squat (14 minutes) Strength:  find 1 rep max Technique: 5×5 (moderate weight) Welded Lean: no strength MetCon: Welded: 3 Rounds...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 15/12 calorie machine 10 jump squats 2 minute squat hold Finish with: 20 leg swings 15 PVC pass throughs 15 PVC good mornings Skill Work: 14 minutes double unders handstand push ups rowing MetCon: Welded: 10 minute AMRAP 3 Rounds 15 box jumps (24″/20″) 15/12 calorie bike 50 double...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 13 minutes 4×10 seated strict press 4×6-10 chin ups MetCon: Welded: Lurong WOD #4: Chipper Retest 10 Min AMRAP 15 snatches 20 deadlifts 25 box jump overs 20 push ups 15 thrusters Level 3: 115/75 30/24 Level 2: 95/65, 24/20 Level 1: 45/35, 16/12 Welded Lean:...Read More

By: Leo Fontana Valentine’s Day was just a couple of days ago and everyone was mad in love. Most Valentine’s Day people either go out to eat at a fancy restaurant or cook something special at home. But most of the time they’re not necessarily healthy choices, however that’s okay. This is part of the reason...Read More

GROUP CLASS WORKOUT Warm Up: 3 minute machine 20 legs swings 20 lunges 15 dumbbell thrusters 10 groiners 20 scorpions 15 PVC pass throughs 15 PVC good mornings 1 minute banded front rack Strength: Front Squat (every 1:15) Welded: 6×2 @80% Welded Lean: no strength MetCon: Welded: Partner Relay 12 Rounds 3 power snatches (95#/65#) 5 overhead...Read More

By: Joaquin Ramirez As most of you know we have been retesting workouts for a while and I just wanted to share some of those results with you: For “Cindy” the average male score improved by 64 reps, that’s two whole rounds! The average female time improved by 56 reps, which is just a few...Read More