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Group Class Workout     Warm Up: 2 minutes on machine 2 rounds: 15 goblet squats, 15 situps, 15 Russian kettle bell swings Finish with: 1 minute goblet squat hold, 15 PVC pass throughs, 15 PVC good mornings     Strength: (14 minutes) Welded: Back Squat establish 1 rep max Lean: Back Squat 5×4 (moderate weight)     MetCon: Welded: 5 Rounds 15 wallballs (20#/14#, 10’/9′) 15 burpees   Welded Lean: 3 rounds 10 dumbbell thrusters (30#/20#) 20 lying leg lifts 10 jump switch lunges 20 double unders     Mobility of the Day: Lower back stiff, pain in your shoulder? Talk to your coach! We are here to help! Ask us!  Read more

Are you moving well? By: Leo Fontana So you hear your coach telling you, “knees out, chest up, full range of motion” and a lot of the time you get irritated because you’re sick of hearing those cues. Well, remember why your coach is saying all those things?! Because he/she cares about you. Many times in class you’ll hear many of the same words over and over again. The reason why this is happening is because your coach is trying to get you or your classmate to move as well as possible. Being able to move well will help you be more efficient, allowing you to save energy, making you go faster, at a higher intensity and having better results quicker. Being able to perform a movement to the best of your ability is crucial to maintain a strong, healthy body. It aids longevity in fitness and it keeps you injury free for...Read more

By: Arthur Anderson A few months ago I thought I would try a low carb way of eating.  So I started with roughly a 50g/day carb diet, while still maintaining my protein intake and I didn’t pay too much attention to the fats.  Also I stopped adding supplements to my diet.  It seemed to be working okay for the first week or so, I wasn’t hungry and I was only eating 2-3 times per day.  Then I began to notice that I was getting less energetic towards my crossfit workouts and I wasn’t performing as well.   It couldn’t be the diet, right?  I was certainly getting enough protein.  Then I had my yearly blood test and wellness checkup and wasn’t as good as it was in the past, higher cholesterol, higher TSH, weight gain and higher blood pressure; this led to more frustration but I still wasn’t making the connection...Read more

We would like to congratulate our athletes who competed in their very first competition at New Kids In The Box (NKITB)!   The competition took place at Mills park in Carson City and was an all day event with 3 workouts.   Our competitors represented Double Edge with awesome performances and two athletes finishing in the top 15 out of 70+ contestants! The next competition coming up is The Hell Of The West.  This competition has an online qualifier for its finals meaning that anyone can sign up and do it in the comfort of our own gym.  There is an open and novice division for both men and women, giving everyone the possibility to compete.   Sign ups end this month and the first workout will be announced in the beginning of August. If you are interested in The Hell Of The West online competition, you can sign up...Read more

What good does a story do if it is never told to anyone?  We all have very unique stories that we can share about our life’s and the journey through it.  In this blog we will be sharing with you Alan’s story of how he came to Welded and how it has helped him in his life.  We encourage anyone who’s life has been changed through Welded to share it with us so that others can be inspired by your journey!   AGE IS JUST A NUMBER My Crossfit training experience started 3 years ago. I was “working out” at a local gym inconsistently for about a year when I heard about Crossfit. When I decided to give it a try, I joined a “box” gym. The workouts were difficult but I really didn’t appreciate the manner in which the gym operated. No real trainer oversight. Bad start but then it...Read more