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GROUP CLASS WORKOUT   Warm Up: 3 lap run 3 Rds: 12 Jump squats, 12 KBS Russian, 10 pushups Finish with 15 PVC PT, GM , 10 stretch lunges   Strength: 5×3 Snatch DL Every 1:20 Lean: 5×3 Deadlift   Metcon:   Welded & Welded Lean 20 Minute EMOM 5 Burpees 5 Thrusters 95/65   Scale down accordingly.     Mobility Of The Day: High Glute Smash & Floss (pg. 302) Improves: Low back and Hip Pain     YOGA SCHEDULE  Strengthen & Lengthen 6 to 7am 12 to 12:45pm 4:30 to 5:30pm Rest & Restore 5:30 to 630pmRead more

GROUP CLASS WORKOUT   Strength: 80 Banded GM 50 Weighted Lunges If doing Open 16.3 skip.   Warm Up: Trainer Choice     Metcon: Welded 16.3 Open Welded Lean 20 Min AMRAP 15 Cal Ski 15 Thrusters 75/55 15 Burpees 15 T2B/Knee Raises *One partner works, one partner in plank.   Mobility Of the Day: Quad Smash Improves:  Unicorn health and happiness     YOGA SCHEDULE Strengthen & Lengthen 6 to 7amRead more

GROUP CLASS WORKOUT   Warm Up: 2 min machine 2 Rounds: 12 KBS Russian, 12 pushups, 12 air squats Finish with: 1 Min Lateral Hip Distraction, 15 PVC PT, GM   Strength: 6 Rounds of: 2 Power Cleans + Jerk Lean: 4 Deadlifts Moderate Weight Every 1:20   Metcon: Welded 5 Min AMRAP 45/35 Cal Ski Max Rep Thrusters 95/65 2 min rest 5 Min AMRAP 45/35 Cal Bike Max Rep Clean and Jerk 135/95 2 min rest 5 Min AMRAP 45/35 Cal Row Max Rep Squat Cleans 155/105   Welded Lean 19 Min AMRAP 20 Box Jumps 24/20 30 Ab Mat Situps 20 Jump Switch Lunges :30 Second Plank     Mobility of The Day: Calf Smash Improves: Knee pain, foot pain, bottom of the squat     YOGA SCHEDULE  Strengthen & Lengthen 6 to 7am 4:30 to 5:30pm Rest & Restore 5:30 to 6:30pmRead more

The 24hr countdown has begun!  We look forward to seeing everyone out at Double Edge South tomorrow for the Grand Opening!     GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 4 Rds: Seated (Ground) KB Press Single Arm 10 Reps Each 10 Strict Pullups Finish with: 40 V-Ups   Metcon:   Welded Partner WOD 300 DU 30 Power Cleans 175/125 30 Squat Snatches 105/75 200 DU 50 T2B 50 Pullups Adv: Men 205/135 WM 135/85 20 MU instead of PU   Welded Lean For Time: 1500m Row 150 DU 1.5 Mile Run   Mobility Of the Day:  Spend 10 minutes mobilizing. That is the goal today.Read more

By: Joaquin Ramirez   Welded can be competitive and most of the time that is a great thing, this is the reason for great results as well as the camaraderie that we have all come to know and love. It also helps push us further than we ever thought possible. Watching others do things we thought we couldn’t, often helps us believe we too can do those things. Friendly competition is completely healthy and usually necessary to really get the results we are looking for, but sometimes competition in a Welded group class setting can cause us to cut corners.   Remember Coach Alvie’s blog about checking your ego and knowing when and how to scale so that you can continue to progress as an athlete? The same thing goes for the reps. We have all missed a double under or two (no big deal) most of us have also...Read more