Blog

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 12×1 Back Squat @85% (Every 50 seconds) Metcon: Dynamic 4 Rounds 3 Min AMRAP 5 Front Squats 135/95 7 Toes to Bar 9 Push ups Rest 1 min   Foundational 4 Rounds 3 Min AMRAP 5 Goblet Squats 7 K2E/V-Ups 9 Push ups Rest 1 min   Mobility: Pre – Olympic Wall Squat (pg. 343) Post –  Calf Smash on foam roller       ENDURANCE CLASS WORKOUT Metcon: 3,000m Row 6 min recovery on bike 2,000m Row 6 min recovery on bike 1,000m Row   Core Work: Butts & Guts       MOBILITY CLASS Its just a Lacrosse Ball, or is it? – How to become pain free with the little red ball       SKILLS CLASS WORKOUT Member’s pick what 15.2 is and complete the workout!       LADIES CROSSFIT Warm-Up: Two Rounds: 20 PVC...Read more

Hi guys, my name is Cassie Wellock. As many of you probably know, I am Derek’s wife at Double Edge, and we are currently expecting. At 15 weeks currently, this is my first time being pregnant. So between Derek and I, we decided to share our experience, to hopefully give insight to other women on specifically continuing to work out and do Welded as your body goes through many changes! Also, I wanted to share the modifications that I’m currently making in the WODs and update those as the pregnancy progresses. And I just want to point out, that every woman is different with pregnancy. This blog is shares my experience. Of course if there are any medical reasons or complications with your pregnancy then you should definitely consult your doctor before starting/continuing to work out. Modifications- Below are a series of pictures taken by the amazingly talented Chris Holloman. Below...Read more

GROUP CLASS WORKOUT   Warm Up: 6 Min AMRAP 7 KB swings, 9 KB high pulls, 11 air squats Finish with 20 PVC PT   Strength: 14 Power Cleans @75-85% (Heavy) Every 45 seconds Lean: 3 Cleans Moderate weight   Metcon: Welded/Welded Lean Test Day For Time: 2000m Row or 1 Mile Run   Recovery for row is 800m jog. Recovery for run is 1000m row.   Mobility: Pre – 5 to 10 mins on the bike Post – Piriformis Smash or Calf Smash       ENDURANCE CLASS WORKOUT Starts at 8am with Coach Derek and Coach Aloha       COMPETITORS CLASS WORKOUT CLICK HERE          Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 6×3 Back Squat-Increase in weight (Every 1:30)   Metcon: Welded & Welded Lean 7 Min AMRAP 25 DU 10 Kb Swings 53/35 10 Pushups 3 Min Rest 7 Min AMRAP 10 Jump Switch Lunges 10 Goblet Squats 53/35 10 V-Ups   Mobility: Pre – Olympic Wall Squat Post – Quad Smash on Roller – Focus on IT Band       OPEN GYM 8am to 9am       MOBILITY  Top 5 Mobility Techniques          Read more

This past Saturday we had our first ever Beach WOD at the beautiful shores of Lake Tahoe!   With more than 60 members who showed up (regardless of the thunderstorm warning) we are proud to say that the first beach WOD was a total success! We want to thank each and every one of our members who drove all the way up to Lake Tahoe to enjoy a day of sunshine, cloud cover, rain, kettle bells, burpees and partner carries!  We are already looking to plan a end of the year beach WOD before Fall comes, so if you missed it this time keep a look out for the next one!     GROUP CLASS WORKOUT   Warm Up: 3 laps 3 Rounds 10 goblet squats, 12 plank to pushup, 15 hollow rocks   Strength: Find 1 Rep MAX Back Squat 15 Minutes   Metcon:   Welded For Time: Cash...Read more