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GROUP CLASS WORKOUT   Warm Up: 2 min machine 2 Rounds: 15 KBS Russian, 12 pushups, 9 jump squats 1 Min Goblet Squat Hold, 15 PVC PT GM   Strength: 1 Rep Max Clean and Jerk 15 Minutes Lean: 9×1 Power Clean and Jerk   Metcon: Welded 7 min AMRAP 3,6,9,12,15,18,21 Power Snatch 95/65 Pull ups 3 min rest 3 min Max Cals Bike Adv: 1,2,3,4… MU/BMU   Welded Lean   For Time: 1000m Row 100 Lunges 100 Ab Mat Situps 1000m Ski     Mobility of The Day: Anchored T-Spine Improves: Shoulder pain, snatch and overhead position     YOGA SCHEDULE Strengthen & Lengthen 6 to 7am 4:30 to 5:30pm Rest & Restore 5:30 to 6:30pmRead more

By: Kris Thompson   The strength portion of the class calls for a heavy or maybe even a max lift, once the movement is reviewed and technique is explained everyone breaks off to warm up. You look around and you see some of the more experienced members grab a weightlifting belt, you think the weight is heavy for you so you grab one too.   Now what? You strap it on tight around your waist and you start your lift. But do you really know what you’re doing or why you might want to use a weightlifting belt?   Well I’ll tell you. A belt can help prevent injury to your lower back during heavy lifts and may increase performance. However, it may also inhibit motor learning of the abdominal muscles and lower back muscles may not get as strong as they could if a belt is not used so...Read more

We want to thank everyone who came out this past Saturday to help us celebrate the Grand Opening of Double Edge South!  We had more than 300 people walk through our doors on Saturday and over 150 people sign up for the Grand Opening promotion.  Thank you to all of our members for spreading the word and helping us grow our community!  If you missed the Grand Opening click HERE to see our video on our Facebook page!     GROUP CLASS WORKOUT   Warm Up: 3 Rds: 4 Burpees, 15 Air Squats, 15 KBS Russian Finish with: 1 Min Banded OH Distraction 15 PVC PT, GM, 10 Stretch Lunges   Strength: 7×2 TnG Power Clean + 5 Strict Chest to Bar/Pullup/7 Ringrows Every 1:30   Metcon: Welded 25/20 Cal Assault Bike 20 TTB/25 Knee Raises 15 BurpBox Jumps 24/20 10 P. Cleans 165/115 / 25 KBS 15 BurpBoxJumps 24/20...Read more

By: Leo Fontana Alright so you have drank the cool aid and all you can talk about to your friends is Welded. They are annoyed of you and ask why is it so “cool” and different than a regular gym. Then, you pause to think about and all you can come up with is: “just come to a class with me and you will see.” That is the best answer you can have however a lot of our friends are still hesitant about it. Well, here are three things that make Crossfit so unique and AWESOME! 1. The Community: There are not many other fitness methods that can give you a community like the Welded community. You see the work out on the board and you are so scared of it because how hard it looks, but the best part is that everyone next to you in class is also...Read more

By: Joaquin Ramirez I often hear what a chore it is to get to the gym and get a workout in. We as coaches understand that sometimes doing a terrible wod isn’t always ideal especially on those rough days where we are busy at work, the kids have things going on, you are enjoying summer break or whatever else it is just know, we understand. Now having said that, I am going to release to you some top secret information to maintaining motivation and getting killer results. Make it FUN! It shouldn’t be a chore. It should be a time to unwind, blow off some steam, work hard and enjoy doing something that genuinely makes you a better, healthier person. Do some partner workouts, talk to people in your class, try the super hard workouts that no one wants to do every once in awhile, participate in warm up games...Read more