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GROUP CLASS WORKOUT Warm Up: 4 Rounds 15-12 Cal. Bike 10 Russian KB Swings 5 Burpees 2 Rounds: 5 Scap Pull Ups or 5 Ring Kips 10 Hang Snatch High Pulls 5 Snatch Push Press Strength: Hang Power Snatch (every 1:45) 8×2 8×2-4 muscle ups (ring or bar) or 8×4-6 chin ups MetCon: Welded: For Time: 52-40-28 Wall Balls 100-100-100 Double Unders 14 Minute Time Cap Welded Lean: 10 Rounds 20 Air Squats 10 Single Arm DB Push Press (Choose weight) 10 Rounds 15/12 Cal Ski 15 Oblique V Ups each side 36 Minute Time CapRead more

Nervous about trying yoga? Do you tell yourself you’re not “good” at it or “not flexible enough? Jason McDaniel, Double Edge member since April of 2015, tells us a little about his own journey to using the yoga program and how it has helped him both in and outside the gym. Briefly describe your journey to yoga. Did you first try it through Double Edge? What made you step into the studio for the first time? When I started Welded I had a lot of issues with my form. I came from a background where I had put my body through a lot of abuse. My manual labor job was the type where I would go from sitting to moving something extremely heavy in a moment’s notice to sitting again. Most of this time my body was in poor positions. When the yoga program was first brought up, I was...Read more

GROUP CLASS WORKOUT Warm Up: 90 sec. Banded Front Rack Stretch (each side) 3 Rounds 15 Ring Rows 10 Dual Bent Over KB Row 5 Dual KB Front Squat 2 Rounds: 5 Front Squats 10 Leg Swings (each side) Strength: Front Squat (every 2:00) 5×3 @70% (20010) MetCon: Welded & Welded Lean: For Time: Part 1 28 KB Swings (70#/53#) 21/17 Cal. Bike 2 minute rest Part 2 21 Goblet Squats (70#/53#) 28/24 Cal Row 2 minute rest Part 3 28 KB Snatches (53#/35#, non-alternating) 21/17 Cal. Bike 21/17 Cal. Row 18 Minute Time CapRead more

By: Joaquin Ramirez (Greg Glassman, CF-L1) As most of you know by now Crossfit has proven to be a very effective way of improving health and fitness. Greg Glassman the founder of Crossfit has laid out this pyramid (above) as a guide for us to follow on this fitness journey. Did you notice that the foundation of that pyramid is nutrition? If you do not have a strong base and a good foundation through solid nutrition practices then you cannot expect to keep progressing towards great health and fitness. Try and imagine this pyramid in a different context. Instead I want you to see the nutrition piece in relation to your life. If you eat out often or just grab what’s convenient then your foundation is small, weak or brittle. You continue to spend time working hard on improving your conditioning, gymnastics or weightlifting yet you have barely scratched the...Read more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 8 Single Arm Kettlebell High Pulls 8 Single Arm Presses 16 Banded GM 20 Banded Pull Aparts 30 second Plank Strength: Strict Press (every 2 minutes) 6×8 (2 sec. pause at top of each rep) and 4-6 reps strict ring pull ups or 8-12 ring rows MetCon: Welded: 3×5 Minute AMRAPs 5 Deadlifts (185#/125#) 7 Lateral Burpees 9 Toes to Bar 1 minute rest after each AMRAP Welded Lean: 35 Minutes on the Clock 25-24-23… 5 Calorie Row 5 Burpee with Push Up 8 Lunges (Total) Remaining time AMRAP of: 20 SL Sit Ups 20 Bicycles 20 Plank to Push UpRead more