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Group Class Workout   Warm Up: Partner Up! 2 Rds each: Chest up, deep squats! P1 15 UnBroken Wallballs P2 Hold Plank 20 leg swings, 15 PT, GM PVC/Bar Clean Progression   Strength: Welded: 7×2 Squat Clean (Heavy) Drop and reset Welded Lean:  7×3 Power Clean + 2 Front Squat Every 1:45   MetCon: Welded & Welded Lean: 5 Rounds 0:30 Max Burpees to rig 1 Min of rest   Mobility Of The Day: Lower back stiff, pain in your shoulder? Talk to your coach! We are here to help! Ask us!Read more

Group Class Workout Warm Up:   3 minutes on a machine (75-80% effort) 2 rounds: 12 kettle bell/dumbbell thrusters, 20 sit ups, 3 inchworms Finish with: 1 minute goblet squat hold, 20 scorpions, 15 PVC pass throughs, 15 PVC good mornings   Strength: Front Squats (every 1:45) Welded: 5×3, rising (heavy triples @ 70%+) Welded Lean: 5×6, increase in weight   MetCon: Welded: 21-15-9 wallballs (20#/14#, 10’/9′) deadlifts (165#/115#) push ups Adv:  deadlifts (205#/135#), handstand push ups *9 minute time cap   Welded Lean: 4 Rounds 21 calorie row 15 lunges (each leg) 9 deadlifts (185#/125#)   Mobility Of the Day:  Couch Stretch (pg.331) 2-3 Minutes each side. Improves: Squat position, hip and lower back painRead more

Starting July 25th the 2014 Welded games will once again test to find the fittest man and woman on earth.  This year the event is bigger than ever before with ESPN covering the entire event!  We will have the Games on at the gym throughout the day and will have a casual get together on Saturday to watch the games and enjoy a few cold ones. If you still are not sure what the Welded Games are, checkout this video that shows exactly what it is!  http://games.crossfit.com/about-the-games   Group Class Workout   WARM UP 5 Min AMRAP 7 Ligh Goblet Squats, 7 Pushups, 10 V-Ups   STRENGTH Find 1RM Front Squat (15 Minutes)   METCON Dynamic: 30 Wall Balls 20/14 20 Bar Facing Burpees 10 Cleans @155/105 5 S2OH @155/105 10 Cleans @155/105 20 Bar Facing Burpees 30 Wall Balls 20/14   Foundational: 25 Wall Ball Thrusters 20 Burpees 15...Read more

Tim’s Welded Story – #Gains I started doing Welded about 3 to 4 years ago with Derek and I have never wanted to stop doing it. It is the first and only training program that I have been truly devoted to and have loved the success and results that have come from it. I have always been an athlete and a truly Sierra outdoors enthusiast, but Welded has allowed me to improve my overall athletic strength, endurance, and overall power that I can produce in a typical workout or WOD. I started coming to Double Edge last December (2013), before it was officially open, working out mainly with Derek as well as Kyle and Jacob on occasion. The gains that I have made with max lifts and timed workouts have truly been amazing. I have improved all of my max lifts two times each and have shaved time off all of the WODS, sometimes...Read more

The Hell of The West online qualifier will be releasing their 4th and final workout this Friday.  Unlike the past 3 weeks we will not be competing in the workout at the gym on Friday night, instead we will be having it at 10am on Saturday.  Why Saturday you ask?  So that we can have a very non Paleo BBQ before the Paleo challenge begins! After the workout is finished we will be firing up the BBQ and making some burgers!  We encourage everyone to bring a very non paleo potluck item that includes but is not limited too candy soda, pasta,sugar, wheat, rice, oats, artificial ingredients, bagels, tortillas, corn, cereals, beans, peas, lentils, white potatoes, milk, cheese, yogurt, ice cream or butter. We would also like to encourage you to bring your favorite adult drink to share along with a few of your favorite songs so that we might...Read more