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GROUP CLASS WORKOUT Warm Up: 40/30 calorie machine 400 meter run 10 strict pullups/20 ringrows 15 pushups Extended Warm Up (Welded): 5 pull ups 10 push ups 15 airsquats 5 deadlifts 4 hang power cleans 3 shoulder to overhead MetCon: Welded: For Time: 10 Rounds of “Cindy” (5 pull ups, 10 push ups, 15 air squats) “DT” (12 deadlifts, 9 hang power cleans, 6 push jerks @115#/75#) 800 meter run adv.: 2 muscle ups to replace the 5 pull ups Welded Lean: Buy In: 800 meter run 3 Rounds 15 deadlifts (155#/105#) 10 lateral burpees Once: 800 meter run 3 Rounds 50 air squats 25 push ups Cash Out: 800 meter runRead more

GROUP CLASS WORKOUT Warm Up: 90 second banded hip distraction 3 Rounds: 20 banded good mornings 10 goblet squats 10 Russian kettle bell swings Finish with: 20 scorpions Strength: Back Squat (every 1:30) Strength: 5×4 (choose weight) MetCon: Welded: 27-21-15-9 kettle bell swings (70#/53#) burpees Welded Lean: 27-21-15-9 calorie row dumbbell thruster (35#/20#)Read more

This week’s Featured Athlete was chosen by Sharae, Kelly hasn’t been with us too long but fit right in with the Double Edge community like she’s been with us for years. Kelly crushed it a couple of weeks ago in her first competition, New Kids in the Box, and continues to work hard and make gains. Keep up the awesome work Kelly! “My DECF Member Monday goes to Kelly Smiley she cracks me up every single day and she is always ready to work hard. She is only a few months into Welded and killing it already. She brightens up the room every time she walks in. Keep up the great work Kelly! Make those gains!” – Coach SharaeRead more

GROUP CLASS WORKOUT Warm Up: Welded: 3 Rounds: 10 calorie machine 5 deadlifts 5 hang power cleans 5 front squats Welded Lean: 3 Rounds: 10 calorie machine 30 second plank 10 kettlebell thrusters MetCon: Welded: 6 Rounds (every 5 minutes) 3 squat cleans @75-80% of 1 rep max 15 pull ups 200 meter run Welded Lean: 20 minute AMRAP 100 meter single arm waiter carry 1 kettlebell thruster (35#/26#), each arm *add 1 kettlebell thruster each roundRead more

By: Arthur Anderson Sous-vide (/suːˈviːd/; French for “under vacuum”) is a method of cooking in which food is vacuum-sealed in a plastic pouch and then placed in a water bath or steam environment. I was given a Sous-Vide cooker for Christmas last year. I opened the package with the thank you smile of ‘what-the-hell-is-this.’ The person who bought me the gift gave me the same definition as above. My next thought was ‘who the hell cooks meat in water!’ I grill, I Green Egg, I don’t cook meat in water. Well, with an open mind, I’m here 7 months later to tell you that Sous-Vide is a great addition to our kitchen. My first experiment was with two filet mignons, why not go big when you test something. I put a little salt and pepper on the filets, stuck them in a zip-lock bag and dropped them in the Sous-Vide water bath at...Read more