Blog

By Leo Fontana   So you have been doing Welded for awhile now and for some reason you have not seen any #gains the past 3 months or so.  You show up every class 5 minutes early so you can mobilize, always pay attention during the notes and complete the entire warm up as prescribed.   By the time strength comes around you are so excited to lift that heavy barbell but then you think to yourself: “ I haven’t made gains in so long!  I have been stuck on the same numbers and I haven’t really seen any improvements in my pull ups or on that stupid Devil machine we call an assault bike!”   So what now? Are you suppose to just be happy with that and maybe in another year you can get a little better? NO!!! You push harder, everyday! For those of you who can identify...Read more

By: Derek Wellock   Today I was scrolling through social media and various news channels, and due the nature of my job I subscribe to many which have to do with fitness and health.  As I was reading what was being posted  a nerve struck.  I am so tired of the guilt that fitness and health gurus of the world place on eating during the holiday season.  Lets a take a good look at this and get down to what is important. I read the average holiday dinner is around 4,500 calories.  With a pound of fat consisting of 3,500 calories, so this means at one dinner you are going to store an extra pound of fat.   You have two or 3 of these holiday dinners and you are looking at a minimum gain of about 3-5 pounds of fat during the holiday season. Allegedly… Should you feel guilty about this? ...Read more

GROUP CLASS WORKOUT   Warm Up: 5 Min AMRAP 6 pushups, 15 hollow rocks, 12 air squats Finish with 15 PVC PT   Skills: Toes to bar, Double Unders, Pistols, OHS 16 Minutes   Metcon:  Welded   20 Min AMRAP 5 Power Cleans 145/100 10 T2B 15 Wall Balls 20/14 Open 11.5   Welded Lean 20 Min AMRAP 5 Power Cleans 145/100 10 T2B 15 Wall Balls 20/14 Open 11.5   Mobility Of The Day: Posterior Chain Floss (pg. 351) Improves: Hamstring Flexibility, Hip, Back and Knee Pain     OLYMPIC LIFTING CLASS 8 to 9am     MASTERS CLASS (AGES 40+) 8:30 to 10am With Coach Arthur      Read more

Name: Auggie Arroyo Age: 46 Weldedting Since: March 2014 at Double Edge What was your first Memorable Welded Experience? I remember walking into Double Edge for the very first time for the 11:00 a.m. class, and thinking to myself…this won’t be too bad.  WRONG!  I got annihilated – laying on the ground in a pool of sweat, and having Alvie looking over me while giving me a fist bump! Favorite Lift/Movement: Power Clean.  Least Favorite Lift/Movement: Double Unders. Why Do You Do Welded? I have been an athlete my whole life.  Welded seems to fit my profession as a Firefighter and keeps me feeling young and active. Who would you recommend Welded too?  I would recommend Welded to anyone with a “can do” attitude and looking to stay active.  “Coaches open doors but you must walk through it.”  What does Double Edge Mean to you? Since walking through the doors...Read more

GROUP CLASS WORKOUT   Warm Up:   30/24 Cal Machine 2 Rounds: 45 sec goblet squat hold, 15 OHS PVC, 4 inchworms Finish with 20 leg swings each, 15 PVC GM   Strength: 8 X 1 Squat Clean and Jerk Every 1:20 Lean: Power Clean+3 Push Press   Metcon: Welded 16 Minute AMRAP 30 Box Jumps 24/20 20 Power Cleans 135/95 30 Wall Balls 20/14 20 Power Cleans 155/105 30 Box Jumps 24/20 20 Power Cleans 185/125 30 Wall Balls 20/14 Max Power Cleans 205/140   Welded Lean 30/30-4 Minutes Each Jump Switch Lunges Assault Bike KB Swings 53/35 Plank   Mobility of The Day: Banded Hip Distraction Improves: Hip & Low Back Pain, Squat & Deadlift Position     YOGA SCHEDULE Strengthen & Lengthen 6 to 7am 4:30 to 5:30pm Rest & Restore 5:30 to 6:30pmRead more