Blog

Make sure to check out the rest of this week’s programming and how to take it on by clicking here!   Group Class Workout Warm Up: 3 laps around the rig, 2 laps backwards around the Rig, :45 sec plank, 20 lunges, 15 goblet squats, 10 burpees, 5 inchworms 10 stretch lunges, 1 Min Banded Hip Capsule, 15 PVC pass throughs, 15 PVC good mornings     Strength: Back Squats (every 1:40) Welded: 5×3 @ 80% of 1 rep max Welded Lean: 5×6 @ a moderate weight     MetCon: Welded: 3 Rounds 15 push press (95#/65#) 10 pull-ups 3 Rounds 15 front squats (95#/65#) 10 toes to bar Scaled: 15 ring rows, 15 knee raises *11 Minute Time Cap   Welded Lean: 15 minute AMRAP 3-6-9-12-15-18… dumbbell thrusters (30#/20#) calories on the bike V-Ups     Mobility of the Day: Lower back stiff, pain in your shoulder? Talk to your coach! We are here...Read more

Group Class Workout Warm Up:   3 lap run, 2 laps backward, 20 jump switch lunges, 15 goblet squats, 20 situps, 10 stretch lunges, 5 inchworms Finish with: 20 leg swings, 15 PVC pass throughs, 15 PVC good mornings   Strength: Back Squat (every 1:30) Welded: 7×2 @ 85% Welded Lean: 7×4 @ moderate to heavy weight   MetCon: Welded: 21 shoulder to overhead (95#/65#) 15 box jumps (24″/20″) 9 snatches (95#/65#) 2 minute rest 9 snatches (95#/65#) 15 Box Jumps (24″/20″) 21 S2OH (95#/65#) Adv: 115#/75# *9 minute time cap   Welded Lean: 14 minute AMRAP 20 lunges 15 calorie bike 10 med. ball slams (30#/20#) Adv: 40#/30#   Mobility of the Day:  Couch Stretch (pg.331), 2-3 Minutes each side. Improves: Squat position, hip and low back painRead more

If you haven’t heard of Hell Of The West yet, it is a Welded competition happening this fall at the GSR.  Starting in August there will be an online qualifier that is similar to how the Welded Open is ran.  There will be an open division and a novice division so there is room for everyone to compete!  As a bonus, any gym that gets 20 or more athletes to sign up will receive free Fitmark gym bags! Below is the official newsletter from the event explaining the details.  If you have any further questions about the event feel free to contact [email protected].   – There are 4 divisions: Open and Novice Men’s/Women’s  – Novice Athletes will have different and/or Scaled Qualifier Workouts than the Open Division Athletes – All athletes receive a Competitor Shirt for registering – Qualifier 1 Workout kicks off Friday August 15th @ 7pm – Workouts will...Read more

Mitch’s Welded Story – Embracing The Suck My journey in Welded began in August 2013. I am lucky to be born into an athletic family, and played sports until my sophomore year of high school. However, over the last 10 years I became more and more sedentary with little to no training. Needless to say, I was extremely anxious about my first class. I timidly warmed up and walked around waiting for the WOD, nothing terrible, but just enough. After that first class I had found my second home. I was immediately welcomed by the community. With their support, encouragment and motivation I managed to embrace the suck and learned to love Welded. During my first year I managed to break my wrist, come dead last in a competition (partner comp with @Amber Wood, ask her about double unders!), absolutely crush 14.2 (for me) and join Double Edge. Without a doubt, joining Double...Read more

When you think about a baby you probably don’t think of your Rogue weightlifting bar, but here at Double Edge we have the saying “set your bar down like a newborn child”!  What does this mean?  It means that as tough as those bars look they still can be broken when there is no weight on the bar.  So to help clarify on how to put away your weight and bar we have created a simple step by step process to treat your bar like a baby! Step 1:  Take off your safety clips and small plates Step 2:  Grab hold of the bar with one hand while the other hand pushes off the weight on one side of the bar Step 3: Don’t drop the bar!! While still holding onto the bar push the bar up to a vertical position so that the other weights slide off the bar...Read more