Blog

Yesterday we started a new series on Facebook to show our appreciation to our coaches at Double Edge.  Kyle Hemsley was the first coach we highlighted in which we received a very kind story from Emily showing her appreciation for all he has done for her.   If you want to say thanks to Kyle you can leave a comment on the post and show your appreciation. The next coach we will be saying thanks about will be Leo!  If you want to tell him thanks you can email [email protected] before this Wednesday or leave a comment on his post when we put it up on Wednesday.  Thank you to everyone who are sharing their kind words and thoughts about our trainers!     GROUP CLASS WORKOUT   Warm Up: 1 lap around rigs bear crawl, 2 lap run 2 Rounds 10 pushups, 10 v-ups, 10 lunges   Strength: 7×3...Read more

https://www.facebook.com/DoubleEdgeWelded/posts/871786249508411   GROUP CLASS WORKOUT   Warm Up: 2 min machine Get warm!! 15 OH Squats, 15 PVC PT, 12 burpees, 15 PVC GM, 15 OH Squats   Strength: 7 Sets Every 70 seconds 1 Power Snatch+2 OH Squats (Increase in weight) Foundational: 2 Power Snatches     Metcon: Dynamic For Time: 10 Clean and Jerks @135/95 10 Lateral Burpees 15 Wall Balls 20/14 10 Cleans @155/105 10 Lateral Burpees 15 Wall Balls 20/14 10 Squat Cleans @175/120 10 Lateral Burpees 15 Wall Balls 20/14   Foundational For Time: 20 Dumbbell Thrusters 10 Lateral Burpees 15 Wall Balls 25 Kb Swings 10 Lateral Burpees 15 Wall Balls 25 Goblet Squats 10 Lateral Burpees 15 Wall Balls   Mobility:   Pre – Anchored T-Spine (pg. 239) Post – Overhead Rib Mobilization (pg. 243)     COMPETITORS CLASS WORKOUT   CLICK HERE     OLYMPIC LIFTING CLASS   Technique: Hang Power Snatch...Read more

With only a day away until the Welded Open begins a lot of people in the gym are asking “why should I do the Welded Open?  I am not good enough!”.   Well I hate to have to break it to everyone at the gym but neither is anyone else!  Yes this includes all coaches, members and every other gym in the Reno area.   Most of us have a better chance at hitting the lotto then making it to the Welded games and those who have a higher chance still don’t break over 1%! So why should you sign up for the Welded Open?  Because the Open isn’t about beating the person next to you its about beating your old self.  Its about challenging yourself in ways that you didn’t think were possible, in ways that you didn’t think you could.  The Open is about community, about change and...Read more

Who is Henry the Rescue dog you ask?  He was a dog who was severely mistreated and was scheduled to be euthanize before Canine Rehabilitation Center and Sanctuary came to his rescue.  CRCS is a local non kill shelter that takes in dogs no matter what their condition or status, which happened to be very bad in Henry’s case.   We were so moved by Henry’s story that we decided to help CRCS cause and hold a fundraiser for this Saturday from 11am to 1pm at Double Edge.  We will be raffling away prizes and having a BBQ to help raise money for CRCS while we also close out the Welded Open with the final workout of the year! If you have any questions about the CRCS fundraiser or the BBQ please contact [email protected].  Now please take a second to read about Henry’s story.     Hello, My name is...Read more

GROUP CLASS WORKOUT   Warm Up:  1 min plank 3 rounds 15 PVC PT, 10 situps, 10 pushups 1 min plank   Strength: Clean Complex: Every 1:15 Crossfit: 7 sets of: 2 Power Clean + 1 Split Jerk Lean: 7 sets of: 2 Power Clean + 1 Front Squat   Metcon: Welded 15-10-5 Front Squats @155/105 Box Jumps @30/24 DB Snatches Each arm @60/35   Welded Lean 15-10-5-10-15 Front Squats @95/65 Cal Row DB Snatches Total @40/20   Mobility: Pre – Banded Overhead Distraction (pg. 257) Post – Glute Tack And Floss (pg. 300)       ENDURANCE CLASS WORKOUT Metcon: 800M Run 60 Cals on bike 40 DU 400m Run 60 Cal Row 80 DU   Then – 2 rounds of: 200m Ski 200m Run       SKILLS CLASS Row Technique Rope Climbs   Skills Challenge: 3 rounds of – 500m row Rope Climbs       COMPETITORS...Read more