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GROUP CLASS WORKOUT   Warm Up: 1 min plank 2 Rds: 2 inchworms, 4 burpees, 6 pushups, 15 air squats Finish with 20 PVC PT, 10 stretch lunges   Strength: 4 Rounds 14 Minute Time Cap 10 KB/DB Row Each Side 10 Strict Press DBs 15 V-Ups Metcon:   Welded  Partner WOD 25 Min Time Cap 10 Clean & Jerks 175/125 5 Rounds CIndy 100 DU 1000m Row 100 DU 5 Rounds of Cindy 10 Clean & Jerks 175/125 Adv: 50 Ring Dips instead of Row   Welded Lean Partner WOD 25 Min Time Cap 20 Deadlifts 175/125 60 Wall Balls 20/14 50/40 Cal Bike 50 DB Lunges 40/25 50/40 Cal Row 60 Wall Balls 20/14 20 Deadlifts 175/125 Adv: Ski instead of Row   Mobility Of The Day: Gap and Smash (pg.363) Improves: Tight Calves, Knee Pain, Knee Extension       OPEN GYM 8am to 9amRead more

One of the hardest things to do as an athlete or just as an individual, is to always stay motivated. In fact, it is impossible. No one can stay 100% motivated every day. If you have ever met anyone that tells you this, they are lying to you. What isn’t impossible though, is to never quit. I will use the pursuit of a greater fitness through athletic performance as an example, being a competitive Welded athlete that is. There are days when I am lacing up my shoes that I just feel torn down and beat up. In fact, as I write this I am so sore and tired that it seems like a strenuous effort just to type on my keyboard. One thing I know though, is when that 1 o’clock time (workout time) comes around I know what I am going to be doing. I will be changing...Read more

By: Derek Wellock   I sit here on this Sunday morning in pain.  My back is locked up.  I have hurt myself before, but this time it is different because when I really get down to the nuts and bolts of why I am hurt I am disappointed. Many of you know little baby Claire has come into my life recently.  Having her has been the greatest thing ever, but with being a new dad I have to reevaluate some things about my personality.  Joel knows the best, my struggles with being overly competitive.  I really hate loosing at anything.  This has been a great strength but also a great weakness.  Ever since my wrestling career ended, I have been looking for that next thing to compete at, and then competitive exercising came around.  Alvie introduced me to Welded about 5 Years ago and from that point on I was...Read more

Who: All Double Edge members and guests!  We encourage our member’s to bring their family and friends to show how great of a community we have! What: The second annual Double Edge Christmas party!  There will be food from Men Wielding Fire, beer from the Brewers Cabinet, holiday punch and a bounce house for the kids!  You are welcome to bring a side dish or dessert as we will be having a pot luck style dinner as well. Where: At the gym!  Parking will be limited so if you can car pool please do so. Additional parking will be available on the streets, alley way and the dirt lot across the street next to the Z Bar. When: This Thursday the 17th at 6pm!  To prepare for the party we will be canceling all evening classes!  The last class on Thursday will be at 12pm, if you show up in the evening you will...Read more

GROUP CLASS WORKOUT   Warm Up: 25/18 cal machine, 3 lap run 2 Rds: 30 sec goblet squat hold, 10 PVC GM, 10 pushups Finish with 20 leg swings   Strength: 5×3 Back Squat 80% Every 2 minutes Lean: No strength     Metcon: Welded 5 Rounds 30 Double Unders 12 Step Ups Total (24″/20″) (40/30) 15 Push Ups Cash out: 75 sit ups Adv: Cash out 30 T2B   Welded Lean For Time: “Super Tri” 2000 Meter Row 200/150 Cal Bike 2000 Meter Ski   Mobility Of the Day: Roller Calf Smash (pg. 377) Improves: Ankle and Knee Pain, Tight Calves     OPEN GYM 8 to 9am     SKILLS CLASS Toes to bar Biceps accessory LADIES NIGHT Warm Up: 5 min. Du 2 rounds 10 burpees 10 arms circles (each) 10 sit ups 1 min. plank Skill Of The Month: Bar Muscle-Ups Every Min 2 Mins Superset...Read more