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Group Class Workout Warm Up:   1 min plank 3 rounds: 10 pushups, 15 Russian kettlebell swings, 20 banded good mornings Finish with: 4 inchworms, 20 scorpions, 15 PVC pass throughs, 15 PVC good mornings     Strength: Deadlift (every 2 minutes) Welded: 6×3, rising Lean: 6×5, choose weight     MetCon: Welded: 4 Rounds 10 thrusters (95#/65#) 10 toes to bar Scaled: 10 toes to ring/15 knee raises *8 minute time cap   Welded Lean: 4 Rounds 10 front squats (75#/55#) 10 pull ups/15 ring rows 10 burpees *12 minute time cap     Mobility of the Day:  Couch Stretch (pg.331) 2-3 minutes each side. Do it! Your body will thank you. Improves: Squat position, hip and lower back pain.Read more

Group Class Workout Warm Up: Trainer Choice   Skill: Rowing Technique and damper setting   MetCon: Welded: Every 3 Minutes (For 5 Rounds) Round 1 2 Rounds 8 overhead squats/front squats 8 toes to bar Round 2 2 Rounds 10 overhead squats/front squats 10 toes to bar *Add 2 reps per round until failure   Welded Lean: 8 Rounds 8 single arm Russian kettlebell swings, each arm (35#/26#) 8 goblet squats 8 single arm push press, each arm   Mobility: 10 Minutes, pick a weakness, attack it. Get better. Give you body the attention it deserves.Read more

We would like to congratulate our athletes who competed in their very first competition at New Kids In The Box (NKITB)!   The competition took place at Mills park in Carson City and was an all day event with 3 workouts.   Our competitors represented Double Edge with awesome performances and two athletes finishing in the top 15 out of 70+ contestants! The next competition coming up is The Hell Of The West.  This competition has an online qualifier for its finals meaning that anyone can sign up and do it in the comfort of our own gym.  There is an open and novice division for both men and women, giving everyone the possibility to compete.   Sign ups end this month and the first workout will be announced in the beginning of August. If you are interested in The Hell Of The West online competition, you can sign up...Read more

What good does a story do if it is never told to anyone?  We all have very unique stories that we can share about our life’s and the journey through it.  In this blog we will be sharing with you Alan’s story of how he came to Welded and how it has helped him in his life.  We encourage anyone who’s life has been changed through Welded to share it with us so that others can be inspired by your journey!   AGE IS JUST A NUMBER My Crossfit training experience started 3 years ago. I was “working out” at a local gym inconsistently for about a year when I heard about Crossfit. When I decided to give it a try, I joined a “box” gym. The workouts were difficult but I really didn’t appreciate the manner in which the gym operated. No real trainer oversight. Bad start but then it...Read more

As we all get ready to embark on an 8 week paleo challenge it is important to recognize that not all paleo meals are created equal.   You might have heard someone who follows the paleo diet ask you while you are happily enjoying your carbs “Is that paleo bro?!”.   So what is exactly the paleo diet?  Well let the most trusted site in the world explain it to you….. Wikipedia. The Paleolithic diet, also popularly referred to as the caveman diet, Stone Age diet and hunter-gatherer diet, is a modern nutritional diet designed to emulate, insofar as possible using modern foods, the diet of wild plants and animals eaten by humans during the Paleolithic era.[1] Proponents of the diet therefore recommend avoiding any foods that are thought not to have been available to humans at that time, including dairy products, grains, legumes, processed oils, and refined sugar. The Paleolithic diet is a fad diet[2] that became...Read more