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Group Class Workout   Strength: 4×5 Push Press Increasing in weight Every 2 Minutes Finish with: 30 Strict Press (Choose weight)   Warm Up: 1 lap bear crawl around rig, 15 pushups, 20 airsquats, 20 arm circles, 15 single arm KB press each side Finish with: 1 min plank, 20 scorpions,  15 PVC PT, GM   Metcon:   Welded 20 Min AMRAP 400m Run 10 Toes to Bar 10 Box Jumps 24/20’   400m counts as 1 rep 21 reps per round     Welded Lean 20 Min AMRAP 400m Run 10 Toes to Bar 10 Box Jumps 24/20’   Mobility Of the Day:  Couch Stretch (pg.331) 2-3 Minutes each side. DO it! Your body will thank you. Improves: Squat Position, Hip Pain, Low back PainRead more

Group Class Workout   Warm Up: Partner Up! 2 Rds each: Chest up, deep squats! P1 15 UnBroken Wallballs P2 Hold Plank 20 leg swings, 15 PT, GM PVC/Bar Clean Progression   Strength: Welded: 7×2 Squat Clean (Heavy) Drop and reset Welded Lean:  7×3 Power Clean + 2 Front Squat Every 1:45   MetCon: Welded & Welded Lean: 5 Rounds 0:30 Max Burpees to rig 1 Min of rest   Mobility Of The Day: Lower back stiff, pain in your shoulder? Talk to your coach! We are here to help! Ask us!Read more

Many of us look back and reflect on our lives as we get older. We learn from our personal experiences from childhood and we often will parent similar to the way our own parents raised us. Reflecting back on my childhood there are few things I wish I would have been more aware of. One day when I’m a parent, I hope I can instill these things in my own children. A few things I wish I would have known growing up: 1. The little things you are stressing over at this exact moment aren’t going to matter a year from now. 2. Listen. Listening is often overlooked. We teach children to speak but we don’t teach them how to listen. Listening is a beautiful thing. 3. Let go of things and people who don’t serve you. If someone is treating you bad simply let them go. It’s not worth...Read more

Starting July 25th the 2014 Welded games will once again test to find the fittest man and woman on earth.  This year the event is bigger than ever before with ESPN covering the entire event!  We will have the Games on at the gym throughout the day and will have a casual get together on Saturday to watch the games and enjoy a few cold ones. If you still are not sure what the Welded Games are, checkout this video that shows exactly what it is!  http://games.crossfit.com/about-the-games   Group Class Workout   WARM UP 5 Min AMRAP 7 Ligh Goblet Squats, 7 Pushups, 10 V-Ups   STRENGTH Find 1RM Front Squat (15 Minutes)   METCON Dynamic: 30 Wall Balls 20/14 20 Bar Facing Burpees 10 Cleans @155/105 5 S2OH @155/105 10 Cleans @155/105 20 Bar Facing Burpees 30 Wall Balls 20/14   Foundational: 25 Wall Ball Thrusters 20 Burpees 15...Read more

Tim’s Welded Story – #Gains I started doing Welded about 3 to 4 years ago with Derek and I have never wanted to stop doing it. It is the first and only training program that I have been truly devoted to and have loved the success and results that have come from it. I have always been an athlete and a truly Sierra outdoors enthusiast, but Welded has allowed me to improve my overall athletic strength, endurance, and overall power that I can produce in a typical workout or WOD. I started coming to Double Edge last December (2013), before it was officially open, working out mainly with Derek as well as Kyle and Jacob on occasion. The gains that I have made with max lifts and timed workouts have truly been amazing. I have improved all of my max lifts two times each and have shaved time off all of the WODS, sometimes...Read more