GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 100 wall balls 1 mile run 50 toes to bar 100/80 calorie row or bike 50 deadlifts (155#/105#) *40 minute time capRead more

GROUP CLASS WORKOUT Warm Up: 5 minute row 3 Rounds 10 walking lunges 15 push ups 20 kettlebell swings Accessory Work: Super Set: 4×10 barbell single leg Romanian deadlift 4×25 GHD back raises 4×1 minute plank MetCon: Welded & Welded Lean: 20 clean and jerks (115#/75#) 20 burpees 20 pull ups 10 clean and jerks (115#/75#) 10 burpees 10 pull ups Welded Athlete: 12 clean and jerks (185#/125#), 6 clean and jerks (185#/125#) Skill Work: Handstand walk, hold, and wall walk.Read more

By: Sabrina Blajos A couple weeks ago we were fortunate enough to bring the two Ladies Night communities together for a TOUGH Monster Mash! Us coaches here at Double Edge truly believe in suffering together helps build community and what better way than a Monster Mash. For those of you who don’t know what a Monster Mash is, it’s multiple style of workouts all combined into one long workout. It was so great to see the beauty of Welded and what it stands for come together so quickly. These women started out as strangers, ended up leaving friends. As a coach it is so rewarding to see you guys inspire, encourage, count on, and be counted on. All starting with a 3, 2, 1 countdown. You women represented yourselves, Double Edge, and what Welded is truly all about that day and I couldn’t be more proud to know each and...Read more

You’re not going to want to miss class today as it’s a “Tier Testing” day! If you are new or need a refresher as to what the Tier System is and why we do them check out the original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: Coaches Choice Dynamic Range of Motion MetCon: Welded (Tier Testing): Tier 4 choose 3 movements Tier 3 10 unbroken toes to bar 75% body weight squat clean 175% body weight deadlift Tier 2 15 unbroken toes to bar 200% bodyweight deadlift 100% bodyweight clean and jerk Welded Lean: 4 Rounds 800 meter run 50 air squats 25 push upsRead more

What is this series all about? Is this just another yoga class? How does this help me in Welded? I’ve gotten a lot of questions about the Summer Stability Series so hopefully this will answer some of your questions! This series of classes will be targeting four areas that our bodies rely on for stability: abdominals, hip musculature, shoulder (scapula and rotator cuff) muscles, and foot/ankle muscles. Yes, this is a yoga class, but the sequencing will emphasize recruitment of each of these muscle groups. Stability muscle strength and endurance is extremely important for not only Welded, but for any activity that requires generation of force, velocity, and stamina. Imagine running in sand. Hard, isn’t it? Feels like you are going nowhere with a lot of effort. Now imagine running on concrete with the same effort. Whoa Nelly! Look at you go! When you have the strength, endurance, and control...Read more