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GROUP CLASS WORKOUT Warm Up: 90 second pigeon stretch (each side) 1 minute goblet squat hold 2 Rounds: 10 kettle bell swings 10 goblet squats 25 band pulls 10 PVC pass throughs Strength: Front Squat (every 1:30) Strength: 5×3 @ 80% Technique: 5×6 @ a moderate weight MetCon: Welded: 3 Rounds 10 toes to bar 10 thrusters (95#/65#) 2 minute rest 2 Rounds 8 toes to bar 8 thrusters (95#/65#) Welded Lean: 80-70-60-50-40 double unders/singles 20/15  calorie bike after each set of double under/singles   SPEEDFIT (Midtown 6AM) Warm Up: 3 rounds: 10 arm circles 10 kettle bell press (each arm) 10 kettle bell high pulls (each arm Crossover Symmetry  Strength: Push Press 5×5Read more

GROUP CLASS WORKOUT Warm Up: 3 minute machine 2 minute squat hold 2 Rounds: 15 air squats 10 lunges 5 strict pull ups/10 ring rows Accessory Work: 12 minutes 4×14 weighted walking lunges 4×14 death march MetCon: Welded: Lurong Benchmark 10 minute AMRAP 15 snatches 20 deadlifts 25 box jump overs 20 hand release push ups 15 thrusters Open: 115#/75#, 30″/24″ Masters: 95#/65#, 24″/20″ Welded Lean: 30-20-10 front squat (95#/65#) push ups toes to bar/ring/knee raises *18 minute time cap  Read more

By: Joel Cochran Being the resident Mobility Guy I have had countless conversations with members who are tired of being in pain or having a consistent ache that just wont seem to go away.  If you are one of these people who I have talked too then you probably know the question that I will mostly ask.  What is your recovery like? Ah yes, the R word.  It’s the most underutilized tool used in the Welded community, and yet it just might be more important than the workout itself!  Recovery techniques such as foam rolling, yoga, massage therapy, ROMWOD, cool downs, heat therapy, epsom salt baths and of course proper nutrition; gives our bodies a fighting chance against the high intensity training that we put it through daily! The more we recover the better we feel and perform on a daily basis.   But Welded isn’t the only thing in...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 PVC overhead squats 10 PVC pass throughs 10 pushups Snatch PVC Progression 2 Rounds: 4 hang power snatch 4 snatch press 4 snatch balance Strength: 14 minutes Welded: 8×2 snatch (drop and reset) or 8×3 power snatch (drop and reset) Welded Lean: no strength MetCon: Welded: Partner WOD 10 Rounds 8 shoulder to overhead (95#/65#) 7 toes to bar 6 jump switch lunges/walking lunges cash out: 100/75 calorie bike *each partner must complete a round before the next partner goes *each partner must complete 5 rounds *18 minutes time cap Welded Lean: 2 Rounds 8 minute row 8 minute bike 8 minute ski *70-80% intensity   SKILLS (Midtown 4:30PM) Quads   LADIES NIGHT (Midtown 6:30PM) Warm Up: 2 minute machine 1 minute couch stretch (each side) 2 Rounds: 10 kettle bell presses + 100 foot walk (each arm) Skill of the Month: Overhead Squats...Read more

Heather was chosen by Coach Joaquin as this week’s Featured Athlete. She started up with us in June of 2016 and has been so consistent with a willingness to get better, she even did her first competition five months after starting Welded. Thanks for keeping the Double Edge staff entertained with your sweet dance moves and amazing sense of humor. We couldn’t be luckier to have you represent Double Edge! Keep up the amazing work Heather! “My Member Monday goes out to Heather Meeder. She shows up everyday, works hard even when she doesn’t want to and is a savage in the humor game! Thank you Heather for always making 9:30 so fun! Keep it up, we’re all proud of you!” – Coach JoaquinRead more