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Group Class Workout   Warm Up: 25/18 Cals Get Warm. 2 Rounds: 20 Medball Slams, 15 KB Single Arm KB High Pull Finish with: 1 OH Distraction each side, 15 PVC PT, GM   Strength: 10 Sets of 2 Power Cleans + 1 Jerk Lean: 10×3 Power Cleans Every 1:20   Metcon:   Welded 3 Rounds 10 Lateral Burpees 15 Power Cleans 115/85 20 Box Jumps 24/20   Adv: 135/95   Crossfit Lean 10 Min AMRAP 40/30 Cal Bike 150 DU/300 Singles MAX Reps of Burpees to Rig Score is # of burpees. Mobility of The Day: Banded OH distractionRead more

By: Karen Lilleyman We’re all familiar with the often cited physical benefits of yoga – increased flexibility and mobility, greater resilience to injury, improvement in performance in Welded and other sports (amongst others). Hopefully by now many of us have experienced some of these effects personally, having incorporated regular yoga classes into the weekly regime. The pyschological and emotional effects of yoga are also often bandied around, but usually in a woolly, slightly hippy-dippy way which can be alientating for the new practitioner. For example “It makes me feel so grounded”, “It gives me peace”, “It’s a sprirtual experience” etc etc. Whilst all this may be quite true, many of us more practical, results-driven invidiuals need something a little more…. concrete. Thankfully, a wealth of research has been taking place into the effects of yoga on the brain by, meaning that these claims can now be backed up – and...Read more

By: Alvie Hafen “Because in the end, you won’t remember the time you spend working in the office or mowing you lawn. Climb that goddamn mountain.” -Jack Kerouac We are not just made to eat, work, sleep, and die. The world is an amazing huge place, with opportunities and experiences that will change and shape your life. Don’t be afraid to take a chance, to fail, or to do somethings crazy. There is no rewind button on life. There is no pause. Time is ever moving forward, 1 second at a time our life ticks by. So stop saying I’ll start tomorrow, stop saying I’ll start at the new year. You are wasting seconds, you are wasting life. And the scary thing is life is so fragile we don’t know when it could end. Don’t let the words you never said or the things you never did haunt you on...Read more

By: Sharae Townsend I  wanted to take this opportunity to thank all of our members for being great. We wouldn’t be the Double Edge family we are today without each and every one of you. Working the front desk allows me to talk with and get to know each of our members well and it’s so awesome to see that Welded is the commonality that brings everyone together and puts a smile on their faces when they walk through the door. Our gym has so much character which makes my job as a coach so much fun. We get told all the time how nice, clean, big and new the gym is but our members deserve some credit too! Our members are some of the nicest, funniest, most generous and strongest people out there. We love seeing our members work so hard that they want to share it on Facebook...Read more

Group Class Workout:   Warm Up: Trainer Choice   Accessory Work: 14 minute time cap 5X3 wide grip strict pull up (pause at the top, slow on the way down) 100 banded face pulls 100 walking lunges   MetCon: Welded & Welded Lean: “Dice Game” 30 minute AMRAP 6 pull ups 12 med-ball slams (20#/15#) 6 calorie bike 12 burpees to a plate 6 box jumps (24″/20″) 12 alternating dumbbell snatches (45#/30#) Teams of 2-5 Score is total # of completed dice rolls Adv: chest to bar pull ups, 60#/45# dumbbells   Mobility: 10 minutes – pick a weakness, attack it. Get better. Give you body the attention it deserves.Read more