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GROUP CLASS WORKOUT Warm Up: 2 Rounds: 10 interlocked overhead squats 20 banded good mornings 2 Rounds: 10 PVC pass throughs 5 PVC around the worlds 10 PVC overhead squats Strength: Overhead Squat (every 1:30) Strength: 6×3 (choose weight) Technique: 6×3 (moderate weight) MetCon: Welded: 3 Rounds 3 rope climbs 12 alternating dumbbell snatch (75#/50#) 18 box jump overs (24#/20#) scaled: 15 pull ups, 50#/35# *13 minute time cap Welded Lean: 40 minute AMRAP 50 double unders 40 calorie machine (alternate) 30 weighted lunges (44#/26#) scaled: 25 double unders or 100 singles + 5 burpeesRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 kettle bell high pulls 10 kettle bell presses 5 goblet squats 5 wide stance inchworms Finish with: 20 scorpions 15 PVC pass throughs 15 PVC good mornings Strength: Dumbbell Complex (every 1:30) 8 Rounds 5 dumbbell power cleans + 4 dumbbell front squats + 3 dumbbell shoulder to overhead MetCon: Welded: For Time: 18-12-6 thrusters (95#/65#) calorie row Welded Lean: 21-18-15-12-9-6-3 calorie bike hang power clean (95#/65#) *15 minute time capRead more

This week’s Featured Athlete was chosen by coach Joel! Jon has been with us from the very beginning and still puts in daily work! Thank you for all your support! “My #DECFMonday goes out to one of our original members and biggest supporters, Jon Wesson. Jon has been to the gym over 500 times since we have opened which is a testament to his consistency and commitment of fitness! Thanks Jon for helping make Double Edge what is!” – Coach JoelRead more

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 14 minutes SuperSet 5×6 strict ring dip scaled: 5×8 matador dips 5×8 hand release push ups 5×10 hammer curls MetCon: Welded: For Time: 20 thrusters (95#/65#) 15 pull ups 15 thrusters (95#/65#) 15 pull ups 10 thrusters (115#/75#) 15 chest to bar pull ups adv.: 15 bar muscle ups (instead of chest to bar pull ups) 13 minute time cap Welded Lean: 15 minute AMRAP 20 single arm kettle bell thrusters (10 each side, 35#/26#) 15 calorie row 10 toes to barRead more

By: Jacob Wellock I believe that there are many CF athletes that need to ask themselves this question. So what is the difference? If you go to the gym just to sweat and feel better when you WOD, then this blog won’t necessarily apply to you. If you go to the gym and are in pursuit of being a competitor and have that mindset, then read on. With that said, let’s dive into this. As many of you know, competing in Welded and more so, training for Welded is very demanding. It is, in my opinion, the most demanding sport in the world. Now when I say that, it is one of the only sports where you have to be very good at A LOT of different things. You don’t get the luxury to specialize in anything, but you do have the responsibility to better yourself at everything. This is...Read more