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GROUP CLASS WORKOUT   Warm Up:   3 Rounds 15 Med ball slams, 15 situps, 10 pushups 10 stretch lunges, 20 PVC PT, 20 leg swings each   Skill Day: Rope Climbs, Toes To Bar, OH Squats 16 minutes Adv: Muscle Up Work Practice   Metcon:   Welded 5 Rounds 5 Power Snatches 95/65 10 Burpees 200m Run   Advanced: 115/75 Add 1 Rope Climb per Round   Welded Lean 2 Rounds 400 m Run 50 Air Squats 25 KB Swings 53/35 15 Plank to Pushup   Mobility of the Day: Banded Hip Extension (pg. 329) Improves: Knee Pain/Low Back & Hip Pain/Hip Extension       OLYMPIC LIFTING CLASS 8am to 9am with Coach Kyle       MASTERS CLASS (age 40+) 8:30am to 9:45am with Coach ArthurRead more

Whether you are new to Welded or you have been doing it for years, chances are that you are well aware of what a muscle up is.   Some have mastered this movement while others dream of the day in which they will complete their very first one.   In the Welded world being able to get a muscle up is a badge of honor worn proudly by those who work so hard to finally make it over and on top of the rings.   So why does this one movement elude so many of us?  The answer is quite simple stop using the false grip! Yes you heard me right, the #1 reason you probably are failing time and time again is because you are adapting a false grip instead of a standard grip.  What is the difference you ask?  The false grip is used mostly in the strict muscle...Read more

The VISION of Double Edge Fitness By: Derek Wellock’   “To create an unparalleled experience through fitness that forever enriches the lives of the people in the community.”   This past month the Double Edge Team went on our annual retreat to plan the 2016 year.  A lot of great stuff came out of this retreat but the best was we nailed down our Vision, Mission, and Core Values for Double Edge.  This is one of the hardest things I have ever done as a business owner.  It is very hard to define who you are and what you believe, in a short sentence that every person from employee to customer can get behind and truly believe in. From the time Double Edge has opened up to what it is now, it has changed and evolved so much.  It was impossible to truly nail down our vision at the beginning,...Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run 1 min plank, 25 air squats, 20 situps, 10 pushups Finish with 15 PVC PT, GM, 20 leg swings each, 20 scorpions   Skills: Tire flips, Hand Stand Pushups, OHS, Toes to Bar 16 minutes   Metcon: Welded   3 Rounds 10 Pullups 10 Thrusters 75/55 3 Rounds 10 C2B 10 Thrusters 95/65 Cooldown: 5 Min Foam Roller Quads/Back Welded Lean 5 Rounds 15 Burpees 10 Thrusters 75/55 Cooldown: 5 Min Foam Roller Quads/Back   Mobility Of The Day: Tricep Extension Smash (pg. 276) Improves: Front Rack Position, OH Position, Elbow Pain     OLYMPIC LIFTING CLASS 8 to 9am With Coach Alvie     MASTERS CLASS (AGES 40+) 8:30 to 10am With Coach Arthur     COMPETITORS CLASS 6:30 to 8pm With Coach LeoRead more

GROUP CLASS WORKOUT   Warm Up: 1 min plank, 20 scorpions 2 Rds: 20 Banded GM, 10 Strict DB Press, 20 air squats   Strength:Sumo DL 15 Singles Every 45 seconds Lean: No Strength   Metcon:   Welded 7 Rounds 7 Power Cleans 95/65 7 Thrusters 95/65 7 Hand Release PU   Welded Lean 6 Rounds 30/24 Cal Alt. Machine 20 Wall Balls 20/14   Extra Gains: 60 V-ups   Mobility Of the Day: Monkey Bar of Death (pg. 349) Improves: Deadlift, Hip Extension, Back, Hip and Knee Pain     OPEN GYM 8 to 9am     SKILLS CLASS 4:30 to 5:30pmRead more