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GROUP CLASS WORKOUT   Warm Up: 10 inchworms 2 Rounds 15 PVC PT, 15 OHS PVC, 20 situps   Strength: Snatch Progression with class Practice Power Snatching, Full Snatching 12 minutes   Welded For Time: 500 Meter Row 30 Thrusters @75/55 20 Pull Ups 100 Double Unders 20 Pull Ups 30 Thrusters @75/55 25 Cal Bike   Welded Lean 1000 Meter Row 30 Thrusters @45/35 20 Pull Ups 100 Double Unders 20 Pull Ups 30 Thrusters @45/35 50 Cal Bike   Mobility: Pre – Anchored T-Spine (pg. 238) Post – Supra patella Smash and Floss (pg. 327)       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

GROUP CLASS WORKOUT   Warm Up: 3 minutes machine, 20 scorpions, 20 hollow rocks 2 Rounds 15 Kb High Pulls, 15 air squats, 10 pushups   Strength: 6×3 TnG Power Clean @80% Lean: 6×3 Hang Clean + 10 V-Ups Every 1:15   Metcon:   Welded   Every 4 minutes for 20 minutes: 200 Meter Run 8 Burpees 5 Squat Cleans @135/95   Adv. 5 Squat Clean Thrusters   Welded Lean Every 4 minutes for 20 minutes: 200 Meter Run 8 Burpees 12 Wall Balls 20/14   Mobility: Pre-  Front Rack Banded Stretch Post- Foam Smash 5 minutes any tight spotsRead more