Blog

Hi guys, my name is Cassie Wellock. As many of you probably know, I am Derek’s wife at Double Edge, and we are currently expecting. At 15 weeks currently, this is my first time being pregnant. So between Derek and I, we decided to share our experience, to hopefully give insight to other women on specifically continuing to work out and do Welded as your body goes through many changes! Also, I wanted to share the modifications that I’m currently making in the WODs and update those as the pregnancy progresses. And I just want to point out, that every woman is different with pregnancy. This blog is shares my experience. Of course if there are any medical reasons or complications with your pregnancy then you should definitely consult your doctor before starting/continuing to work out. Modifications- Below are a series of pictures taken by the amazingly talented Chris Holloman. Below...Read more

GROUP CLASS WORKOUT   Warm Up: 6 Min AMRAP 7 KB swings, 9 KB high pulls, 11 air squats Finish with 20 PVC PT   Strength: 14 Power Cleans @75-85% (Heavy) Every 45 seconds Lean: 3 Cleans Moderate weight   Metcon: Welded/Welded Lean Test Day For Time: 2000m Row or 1 Mile Run   Recovery for row is 800m jog. Recovery for run is 1000m row.   Mobility: Pre – 5 to 10 mins on the bike Post – Piriformis Smash or Calf Smash       ENDURANCE CLASS WORKOUT Starts at 8am with Coach Derek and Coach Aloha       COMPETITORS CLASS WORKOUT CLICK HERE          Read more

One of the many benefits of Welded is the community that is built by individuals who come from many different and diverse backgrounds.   The bonds created through fitness can last a lifetime and bring people together who otherwise might have never spoken to each other.   The only downfall to having such a great community is saying goodbye to the people who have created the relationship with. Today we will be saying goodbye to Mark and Susan, a married couple who came to Double Edge with doubt and fear in their minds but are now leaving with a few more friends and a year full of memories.   To show their appreciation to the community at Double Edge they are generously bringing pizza and beers at 4:30 to celebrate their time here!  Anyone who who like to bid Mark and Susan a farewell is welcomed to join us to...Read more

GROUP CLASS WORKOUT   Warm Up: 25 air squats, 20 scorpions, 15 pushups, 10 burpees, 1 min plank, 20 PVC PT   Strength: 7×1 Clean Complex PC+PC+Jerk (Every 1:20) Any jerk is permitted.   Metcon: Welded and Welded Lean   9-12-15-12-9 Thrusters @95/65 Burpee Box Jumps 24/20   Mobility: Pre – First Rib. Trust me you need it! (pg. 246) Post – Scap smash with lacrosse ball. Take yourself to a happy place       OPEN GYM 8am to 9am       SKILLS CLASS Toes to bar Core work       COMPETITORS CLASS WORKOUT CLICK HERERead more

GROUP CLASS WORKOUT   Warm Up: 2 Rounds  20 med ball slams, 20 hollow rocks, 2 lap run Finish with 15 PVC PT, 20 air squats, 15 PVC PT   Strength: 10  Min EMOM Your Choice: 2 Power Clean and Jerks OR 2 Power Snatches Lean: 4 Power Cleans   Metcon: Welded Repeat WOD from 2/5/15 4 Rounds 3 Min AMRAP 5 Front Squats 135/95 7 T2B/10 Knee Raises 9 Pushups 1 min Rest   Welded Lean 4 Rounds 3 Min AMRAP 8 KB Swings 53/35 10 T2B/15 Knee Raises 12 Plank to Pushups 1 min Rest   Mobility: Pre – Anchored T- Spine (pg. 238) Post – T-Spine Smash on Roller or Lacrosse Ball       COMPETITORS CLASS WORKOUT CLICK HERERead more