Blog

We are only days away from our 3rd Annual MetCon 4 Hope! This annual Welded competition helps support non-profit organizations both locally, national and internationally by bringing awareness and helping with financial aide. This year we are supporting A New Song International which helps support the lives of orphans and children living in poverty in a small town called Wobulenzi in Uganda. We invite everyone to come out and support this amazing event, but before you come there are a few things we need to cover: The event will be hosted at Double Edge SOUTH which is located at 6450 South Virginia Street. The competition will begin at 9am and continue until 5pm. There will be beer provided by Brewers Cabinet and food provided by Food Evolution for spectators and athletes to purchase. Classes at SOUTH will be cancelled on Saturday due to the event. MIDTOWN classes on Saturday will...Read more

GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP 8 single arm kettlebell power cleans 8 push ups 12 air squats Strength: Power Cleans (every 0:45) 16×1 (across, heavy) MetCon: Welded: For Time: 30-20-10 fat bar deadlift (135#/95#) calorie bike adv.: 185#/125# *12 minute time cap Welded Lean: 14 minute AMRAP 15 med ball slams (30#/20#) 20 air squats 30 double unders Scaled: 15 double unders or 30 singles + 5 burpeesRead more

By: Derek Wellock Before you jump to conclusions about this post, please continue reading. Good movement doesn’t always mean more sex, but it can, haha. Now that I have your attention, this is a great starting point. More often than not when someone starts at the gym there is a little bit of ego, combined with large amounts of motivation which can lead to injury. My goal is to shed light on the coaching perspective and how difficult it can be to get people to put the ego aside and be coachable. I see throughout the day all the coaches constantly offer tips on efficient and safe movement. As coach Leo says every class “Move well, move fast, see you on the other side.” Let’s break this down. Move Well. This is the first thing Leo says every class before the WOD starts. It is the most important part of...Read more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 tempo push ups 10 forward delt raises 10 PVC around the world Strength: Bench Press (every 2:00) Strength: 4×10 (choose weight) Lean: no strength MetCon: Welded: 21-15-9 overhead squats (105#/70#) bar facing burpees *10 minute time cap Welded Lean: 30 minute AMRAP 30 calorie row 8 single arm kettlebell hang squat clean (35#/26#, each side) *1 minute rest after each set adv.: 53#/35#Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 PVC back squats 12 Russian kettle bell swings 14/10 calorie machine Strength: Back Squat (every 1:30) Strength: 2×1 @90% 3×4 @75-80% Technique: 5×3 (moderate to heavy weight) MetCon: Welded: 9 minute AMRAP 9 box jumps (24″/20″) 6 shoulder to overhead (135#/95#) adv.: 30″/24″, 165#/115# Welded Lean: 18 minute AMRAP 20 calorie machines (rotate) 10 deadlifts (135#/95#) 10 burpeesRead more