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GROUP CLASS WORKOUT Warm Up: 2 Rounds 25 banded good mornings 20 prisoner squats 10 kettle bell push press Strength: Back Squat (every 1:30) Welded:  6×4 @75% Welded Lean: no strength MetCon: Welded: 30-20-10 calorie row single arm dumbbell shoulder to overhead (50#/35#) Cash Out: 30 alternating dumbbell snatches Welded Lean: 20 Rounds 10 air squats 10 calorie bike 10 sit ups *35 minute time capRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 kettlebell deadlifts 15/12 calorie machine 10 PVC front squats Strength: Power Clean Complex (every 1:15) 7x 1 power clean + 2 hang power cleans MetCon: Welded: 3 Rounds 12-9-6 front squat (95#/65#) lateral burpees 90 second rest after each round adv.: 135#/95# *18 minute time cap Welded Lean: 3 Rounds 21-15-9 kettlebell swings (35#/26#) goblet squats (35#/26#) adv.: 53#/35# *18 minute time capRead more

By: Arthur Anderson Fear can be a very useful emotion.  It is meant to keep us in a state of heightened awareness by increasing adrenaline and raising our cortisol levels, among other things.  This heightened awareness can save us in unsafe situations or help us when something unexpected happens. The problem is that fear has become a bigger part of our lives than it should be.  We have developed fears for things that we cannot directly control.  Fear of North Korea shooting a nuclear missile at us, fear of global warming, fear of ISIS and so on.  Why do we continually fear about things we cannot directly control?  Because the “media” tells us we should.  When I say “media” I’m referring to news networks, every blogger who has something to say, a Facebook follower, or the other so-called news sources that exist on the Internet.  Truthfully, I don’t know how...Read more

This past Saturday marked our 3rd Annual Metcon 4 Hope fundraising competition in which we raised money for A New Song International. The goal was to raise $20,000 dollars in which we surpassed, raising over $33,000 dollars in just about two weeks time! With this money A New Song International will be able to provide food, medical care, education and give the ability to build a self-sustaining infrastructure that will not only benefit the children of Uganda but also provide assistance to surrounding communities. Along with raising money for A New Song International we also gave away $5,000 to other non-profits including the SPCA, Soldiers Angels, Nevada Humane Society, Veterans Guest House and the Eddy House. We are so grateful for all the support we received not only from our Double Edge Community but the surrounding Welded gyms who came out to support. Metcon 4 Hope wouldn’t have been possible...Read more

GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP 20 calorie machine 10 barbell deadlifts 10 barbell front squats Finish with: front rack mobility Strength: Power Clean + Hang Squat Clean (every 1:15) 7 x 1 power clean + 1 hang squat clean (choose weight) MetCon: Welded: 5 Rounds 15 thrusters (75#/55#) 12 lateral burpees 9 toes to bar *1 minute rest after each round adv.: 95#/65# *20 minute time cap Welded Lean: 12 minute AMRAP 10 kettlebell thrusters (35#/26#, each side) 10 kettlebell snatches (35#/26#, each side) 10 burpeesRead more