By: Joel Cochran If you have ever read any of my blogs before you may have noticed a recurring theme of self reflection and improvement.  I enjoy writing about it because it is something that I am constantly striving towards in my life. Whether it is learning a new skill, reading self improvement books, listening to podcasts, volunteering for an organization or just trying to become more efficient in my double unders; I am always looking for an opportunity to grow. If you are reading this and you participate in Welded then you probably have the same hunger and thirst to improve because as Weldedters we are constantly striving to get to the next tier, hit a new PR, complete an Rx workout or have the top time of the day.  This is what makes Welded one of the best evidence based fitness programs available because we are in a...Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded: (choose one option below based on ability level) Option 1: 3 Rounds 100 double unders 15 handstand push ups Option 2: 3 Rounds 20 double unders 15 box handstand push ups Option 3: 3 Rounds 100 singles 15 push ups 2 minute rest 800 meter run 30 squat cleans (135#/95#) Welded Lean: 40 minute AMRAP 500 meter row 2 Rounds 15 thrusters (75#/55#) 10 lateral burpees Then: 500 meter row 2 Rounds 15 power cleans (75#/55#) 10 pull upsRead more

Knees hurting after squatting? Can’t get that handstand? Back screaming at you after deadlifts? Maybe it’s time to work on those stabilizing muscles. You know, those little guys that get ignored a lot when we are trying to max out that back squat or snatch. You may have heard of them: the rotator cuff, transverse abdominus, gluteus medius, but how often do we target them? They are the stable platform for your quads and traps to generate power! But they are small guys, they don’t like heavy weight so they get ignored, then they get sad and weak, then they get mad- and that’s when the problems start. Starting June 4th at Double Edge Midtown we will be providing 15 spots for our Summer Stability Series that builds in accessory muscle work into a yoga sequence that will help improve your stability and protect your joints no matter if you...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 heavy kettlebell swings 15/12 calorie machine 10 single arm dumbbell push jerks Strength: Power Clean + Push Jerk (every 1:30) 8x 1 power clean + 1 push jerk (choose weight) MetCon: Welded: 20 minute EMOM 1. 5 overhead squats (95#/65#) + 5 bar facing burpees 2. 8 pull ups scaled: front squats Welded Lean: 20 minute EMOM 1. 20 goblet squats (choose weight) 2. 10 kettlebell push press (each arm)Read more

By: Derek Wellock I would like to say Spring is my favorite time of year, but I do enjoy every season as each season brings great new things to the Reno/Tahoe area.  Right now I am really excited about the Spring. It is when I start to ride my mountain bike regularly a couple times a week. A couple weeks ago I took my old steed out on a normal little loop just to freshen up the legs and see what the winter had done to the trails on Peavine.  To my surprise Welded had paid off once again. I happend to do this little 7 mile loop 3 minutes faster than I did the previous year. The benefits of Welded are absolutely amazing and truly translate into life. I suspect so many people around the gym do not explore the capabilities of their fitness.  We live in one of...Read more