Blog

It can be tough being a woman in this world, let alone being the only woman on the Double Edge staff!  But if there is a woman who can handle all the jokes and testosterone of an all male staff it is Sabrina.   She has been a true blessing to the staff of Double Edge with her positive attitude and infectious personality, Sabrina has been able to bring a female touch that i am sure most members of the gym can appreciate! Sabrina will be the next coach up to show our appreciation to for all of the hardwork and patience when dealing with all the “boys”.   If you have a short story or just a few kind words you would like to share with Sabrina you can email [email protected] by Friday when Sabrina will be posted on our Facebook page. Thank you again to everyone who has...Read more

GROUP CLASS WORKOUT Warm Up: Trainer Choice   Strength: Dyn: 40 Strict Pull Ups Found:30 Strict/45 Ringrows Dyn: 60 Push Ups Found: 50 Pushups Dyn: 20 Heavy Alt. DB Snatches Found: 20 Heavy Alt. DB   Metcon: Dynamic Partner WOD 50-40-30-20-10 Bike Row Alt. Cals Double Unders 25-20-15-10-5 Front Squat 155/105 Power Clean 155/105   Foundational Partner WOD 50-40-30-20-10 Bike Row Alt. Cals Singles 30-25-20-15-10 Goblet Squats KB Swings Mobility: Pre – Posterior Chain Floss Post – Super Friend Calf Smash     COMPETITORS CLASS WORKOUT   CLICK HERE  Read more

Building a Team Through Fitness By Derek Wellock Welded is what Double Edge is all about and usually we like to discuss the health and fitness benefits of exercise with in our trainer’s corner of the monthly news article.  This month I want to change that up a little bit and discuss how you can build a team through exercise.   You may think the word team here is used as a sports team or some sort of competitive team.  That is not what I want to talk about.  I want to show you how some of the best and strongest friendships, business relationships and teams can be built through Welded.   Anyone who has watched a documentary on the Navy Seals or remembers back to their high school or college sports days when you had some of your closest friends as teammates.  These are people you would lean on when...Read more

GROUP CLASS WORKOUT   Warm Up: Technique tips on rowing 3 min row AND 3 min bike Finish with 15 PVC PT, 15 pushups , 15 PVC PT   Skill: 14 Min Time Cap Double Under/Triple Under Practice Pullup/C2B Pullup/ Muscle Up   Metcon: Dynamic: 4x 500m Row Rest 3 min between Each Row is for TIME!   Finish with 35 V-ups 90 sec plank 35 V-ups   Foundational 4x 500m Row Rest 3 min between Each Row is for time!   Finish with 35 Ab Mat situps 75 sec plank 35 Ab Mat situps   Mobility: Pre – Couch Super Stretch (pg. 331) Post – Suprapatella Smash on Lacrosse Ball       OLYMPIC LIFTING CLASS Strength: Hang Power Snatch Clean and Jerk   Accessory: Front Squat Strict Press       COMPETITORS CLASS WORKOUT CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: Advanced: 5×4 OH Squat (Every 1:20) Crossfit: 5×3 Front Squat 70% Increase in weight Lean: 5×5 Front Squat 50% Increase in weight   Metcon: Welded & Welded Lean 6 Minute Max Row or Ski Cals 1 Minute transition 6 Minute Max Bike Cals 1 Minute transition 3 Min Max Double Unders 4 Rounds 30 sec Ab Mat Situps 10 second rest 30 sec Plank 10 second rest   Mobility: Pre -Hip and External Rotation (pg. 307) Post – Lat Smash       ENDURANCE CLASS WORKOUT 45 min tempo pace       SKILLS CLASS WORKOUT Ring Muscle Ups Hang Cleans   Skills Challenge 2 rounds of: 3 Muscle Ups 9 Hang Cleans       MOBILITY CLASS The odd ball mobility that you never do!       LADIES NIGHT    Warm up: Tabata DU’s or Singles   Skill...Read more