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GROUP CLASS WORKOUT   Warm up: 4 minutes of 40/20 on the machine 15 goblet squats 20 lunges 20 scorpions 5 inch worms   Strength: Back Squat Every 1:20 Welded: 7×2 @ 80% Welded Lean: 7×5 @ 65% after 7th set 2 minutes max Russian twists   Metcon: Welded 5 Rounds 3 MU/ 12 Pullups 20/16 Cal Row 50 DU   Welded Lean 5 Rounds 20 ab mat sit ups 16/12 Cal Bike 15 Wall Balls   Mobility Pre – Hip and external rotation (pg. 307) Post – Anterior shin smash with lacrosse ball or foam roller       OPEN GYM 8am to 9am       COMPETITORS CLASS WORKOUT CLICK HERERead more

GROUP CLASS WORKOUT   Warm Up: 3 min machine, 20 air squats, 15 PVC PT 20 leg swings each, 15 PVC GM,   Strength: 80 Weighted Lunges @40/25 35 Oblique V-ups Each side Metcon:   Welded Alternating Partner WOD 20 Min AMRAP 10 Wall Balls 20/14 3 Power Snatches 95/65 1 MU (Advanced only) After 10 rounds: Power Snatches 115/80   Welded Lean Alternating Partner WOD 20 Min AMRAP 10 KB Swings 53/35 5 Thrusters 85/55 After 10 rounds: Thrusters 95/65   Mobility Of The Day: Glute Smash and Floss (pg. 300) Improves: Low Back and hip pain/External RotationRead more

Yes it is exactly what it sounds, today September 9th is national Miracle Jeans Day in support of the Miracle Children’s Network.  To show our support all of the Double Edge coaches will be switching out the comfort of their Lulu’s for the quad squeezing fit of your basic jeans! How can you show your support?  Well you can wear your daisy duke’s from the 70’s or you can drop a couple dollars in the jar at the front desk and wish your coaches good luck on showing the proper squat form in jeans! For more information on Miracle Jeans Day click HERE!      GROUP CLASS WORKOUT   Warm Up: 45/15 on Machine Get Warm! 15 goblet squats, 20 russian Kb swings 20 PVC PT, 15 PVC GM   Strength: Front Squat Every 1:25 5-5-5-2-2-2         5@ 70% 2@ 80%   Metcon:   Welded 8 Min AMRAP Buy In: 35...Read more

If you are a Weldedter you are well aware of the benefits of chalking up before your heavy Cleans or your unbroken pull-ups.  Chalk helps to take the mositure out of your hands giving you a better grip on the bar while keeping your forearms fresh to crush the WOD in record time! But as we all know, too much of a good thing can turn bad quickly!  Here are 3 sign that you might have turned from a casual chalk user to a full blown chalk abuser!   1. You have more chalk on yourself then you do the bar The first sign to a chalk addiction is when you start to notice that there is more chalk on your clothes, shoes and skin then the actual bar!   We have all seen that person who has hand prints on their shirts and shorts and somehow was able to...Read more

GROUP CLASS WORKOUT   Warm Up: 20/15 cals on machine Finish with 20 PVC PT, 10 stretch lunges 2 Rounds 20 Banded GM, 12 Pushups, 12 Lunges   Strength: 6 Sets of: 1 Power Clean + 2 Hang Power Clean + 2 Front Squats Every 95 seconds     Metcon:   Welded 15 Minute AMRAP 20/15 Cal Row 15 Thrusters @75/55 10 Pull Ups 5 Burpee Box Jumps 24/20 Adv: 95/65 Chest to Bar   Welded Lean 15 Minute AMRAP 20/15 Cal Bike 15 KB Swings 53/35 10 Burpees :30 Plank   Mobility of The Day: Sink Mobilization (pg. 271) Improves: Shoulder pain and extension       OPEN GYM 8 to 9am       MASTERS CLASS (AGES 40+) 8:30 to 9:45am With Coach Arthur       COMPETITORS CLASS 6:30 to 8pm With Coach JacobRead more