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GROUP CLASS WORKOUT   Warm Up: 5 Rounds 30/30 on machine Get Warm! 15 PVC pass throughs, 15 pushups   Strength:  60 Heavy Hanging KB High Pulls 40 Wide Grip Pull Ups 50 Hollow Rocks 90 sec plank   Metcon: Dynamic 16 Min EMOM 10 Thrusters 95/65 13 Kb Swings 53/35 10 Burpees 13 Med Ball Slams 20/16   Foundational 16 Min EMOM 10 DB Thrusters 10 Kb Swings 7 Burpees 10 Med Ball Slams Mobility: Pre – Single leg flexion (pg. 303) Post – 5 min cool down on a machine       CROSSFIT OPEN 15.2 Heats start at 6pm  Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run 2 Rounds 10 Kb Swings, 10 Kb High Pulls, 15 Hollow rocks Finish with 20 PVC PT     Strength: 20 Power Snatches (1 Every 30 seconds) Foundational: 20 Hang Power Snatches   Metcon: Dynamic 15 Minute AMRAP 15 Cals Alt. 12 Box Jumps 24/20 9 Push Press @115/75   Foundational 15 Minute AMRAP 15 Cals Alt. 12 Step Ups 9 DB Push Press   Mobility:   Pre – Anterior Compartment Smash Post – Thoracic Spine Smash on Lacrosse Ball or Foam Roller  Read more

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