Blog

Beckie’s Welded Story – Finding my “Get Skinny” Moment My Welded experience started about 1 ½ years ago. I have always struggled with my weight, and after I had kids it was even harder to lose. I tried all kinds of workout regimens to get in shape, but unfortunately nothing was working and my motivation was dwindling. After I started Welded I became less obsessed with “getting skinny” and more obsessed with how strong I could get. I had this drive to work harder and push myself more each WOD and when coupled with the clean eating I had learned from other members and coaches I had shed 25lbs. It was amazing that doing something that seemed so much like a fun activity could do that. I didn’t have to spend hours on the treadmill (which I hated so never did) to lose weight. It just happened as an effect of my...Read more

GROUP CLASS WORKOUT   Warm Up: 2 min machine, 20 airsquats, 10 burpees, 2 laps   Strength: 6×4 Back Squat @75% (Every 2 Minutes)   Metcon: Dynamic 5 RFT: 200 Meter Run 10 Wall Balls 20/14 10 Pull Ups 18 Min Time Cap Foundational 4 RFT: 200 Meter Run 10 Wall Ball Thrusters 10 Ringrows   Mobility: Pre – Hip Capsule Mobilization (pg.315) Post – Super Friend Calf Smash     COMPETITORS CLASS WORKOUT   Warm Up: 2 min machine, 20 airsquats, 10 burpees, 2 laps   Strength: 10×2 Snatch 1 Full Snatch+1 hang full snatch   Metcon: 10 minute AMRAP 4 Squat Cleans @ 165/115 8 Burpees   Mobility: Super Friend Calf SmashRead more

The benchmarks continue!!  If you are part of the Lurong Challenge (and even if you are not) we will now be completing one benchmark workout per week.   These benchmark workouts will always take place on every Wednesday for the next 4 weeks.  Please due your best to try and be present on Wednesdays if you are part of the challenge so that you can be judged and receive a scorecard.  Also, please make sure to record your score as quick as you can so that it can make the validating process easier.  The final day to record your score will always be the following Wednesday. Also, if you have not ordered your t shirt please make sure to visit your profile page and order your shirt!  If you have any questions about the workouts or the Lurong challenge please contact [email protected]     GROUP CLASS WORKOUT   Warm Up:...Read more

What is better than coming to Double Edge and getting a good WOD in?   Coming to Double Edge dressed up in your favorite Halloween costume and getting a WOD in!   Tomorrow is the day to dust off the old costume you wore last year at your friends Halloween party and bring it to the gym!   We will be celebrating Halloween a week early  with costume contests and prizes for the best dressed all day long!   So dress to impress and lets celebrate in style, whatever that might be!   GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 8 Rounds (1 DL+1 Hang Clean+1 Shoulder to OH) Every 1:15   Metcon: Dynamic 20 Min AMRAP 10 T2B 10 Pushups 10 Total DB Lunges 45/30 10 Cal Bike (Only)   Foundational 20 Min AMRAP 10 K2E/V-Ups 10 Pushups/Modified 10 DB Lunges 10 Cal Bike   Mobility:...Read more

GROUP CLAS S WORKOUT   Warm Up: 2 min machine 3 lap run, 20 airsquats, 15 pvc pass throughs, 10 burpees   Strength: Find 1RM Power Clean (12 Minutes) Foundational – 18 Power Cleans (Total)   Metcon: Dynamic 17 Minute AMRAP Partner Workout Alternating 3 Power Cleans @135/95 2 Front Squats @135/95 1 S2OH @135/95 20 Double Unders Foundational 17 Minute AMRAP Partner Workout Alternating 6 Kb Swings 4 Goblet Squats 4 DB Push Press 30 Singles   Mobility: Pre – Super Front Rack & Thoracic spine mobilization Post – Hamstring smash with lacrosse ball     COMPETITORS CLASS WORKOUT   Warm Up: 2 min machine 3 lap run, 20 airsquats, 15 pvc pass throughs, 10 burpees   Strength: 3 attempts to find 1RM Snatch   Metcon: 13 min AMRAP: 50 Cal row 40 wall balls 30 toes to bar 20 cleans @ 155/105 max muscle ups   Mobility: Lat...Read more