Blog

By Sabrina Blajos Some how in the midst of our daily goals of trying to reach the “Time of the Day”, we have allowed ourselves to lose the true value of what Welded is really all about. Welded by its definition is, “Constantly varied, functional movements, performed at high intensity.” But what we start to do as we strive for our daily goal of that top time is surpass what each term in that definition truly means. With the registration of the Reebok Welded Open beginning and 16.1 looming just around the corner I have noticed that people are increasing their intensity with each passing day.  But with increased intensity comes the loss of what the standards of Welded really are. We want so badly to be the best in our class, that day, in our gym, and in our community/region. That’s what makes Welded, Welded. It’s what makes it...Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run 3 Rds: 10 Jump squats, 15 situps, 5 burpees Finish with 15 PVC PT, GM   Skills: Accessory work for Toes to Bar, Pullups, Pistols 4×8 each leg weighted step ups 50 Hollow rocks, 100 Russian Twists, 6×5 Negative Pullups   Metcon:   Welded 3 Rounds 3 Min Burpee Box Jumps 24/20 1 Min Rest 2 Min Wall Balls 20/14 1 Min Rest 1 Min Double Unders 1 Min Rest   Welded Lean 10 Rounds 10 Burpees 10 Wall Balls 20/14 10 Weighted Sit Ups 25/15   Mobility Of The Day: Banded Hip Extension (pg. 329) Improves: Low back and Hip Pain, Hip Extension, Knee Pain     YOGA SCHEDULE Strengthen & Lengthen 6 to 7am 12 to 12:45pm 4:30 to 5:30pm Rest & Restore 5:30 to 6:30pmRead more

This Saturday Amber Hill from Nutrition Kitchen will be handing out paleo friendly desserts before and after the 8:30 and 9:30 classes.  Don’t miss out on your chance to see that healthy meals can taste good too!   By: Amber Hill “Mother Nature’s no dingbat. She didn’t package the good stuff with the bad stuff so she could watch us struggle for thousands of years until the invention of Egg Beaters.” Liz Wolfe, NTP Our world was created for us to thrive. Just like you, we care a lot about what goes into our bodies. We’ve all heard the saying “You are what you eat.” The food we eat directly affects how we feel, both physically and mentally.  We enjoy doing research and getting educated constantly so we can make sure we are using the best ingredients. Which is why we use organic produce, organic grass fed beef and organic...Read more

GROUP CLASS WORKOUT   Warm Up: 2 min machine 2 Rounds: 15 KBS Russian, 12 pushups, 9 OHS PVC Finish with: 1 Min Lateral Hip Distraction, 15 PVC PT, GM   Strength: Full Clean and Jerk 5×2 Every 1:20 Does not have to be touch and go Lean: Power Clean and Jerk   Metcon:   Welded 2 Rounds 6 Min AMRAP 10 Power Snatches 75/55 10 Burpees 10 Cal Bike Rest 2 Minutes Adv: 95/65   Welded Lean   14 Min AMRAP 15 Hand Release Pushups 20 Jump Switch Lunges 15 KB Swings 53/35 20 Air Squats   Mobility of The Day: Banded Hamstring Stretch Improves: Low back and hip pain, Squat and Deadlift     YOGA SCHEDULE Strengthen & Lengthen  6 to 7am 4:30 to 5:30pm Rest & Restore 5:30 to 6:30pmRead more

Jump for joy!  We are only 13 days away until the grand opening of Double Edge South!  While you are jumping, you might as well go over a box with the next challenge!  11 box jumps in 20 seconds?  Why not!     GROUP CLASS WORKOUT   Warm Up: 25/20 Cals, 1 min Plank OR :45 sec HStand Hold 3 Rounds: 10 Jump Squats, 15KBS Russian, 3 Inch Worms Finish with:15 PVC PT, GM   Skills:   HSPU, Pistol Squats, Ring Dips, T2B, DU 15 Minutes Challenge: 11 box jump overs in 20 seconds   Metcon:   Welded & Welded Lean 12 Min EMOM Odd: 15 Wall Balls 20/14 Even: 30 DU Scaled: 30 Singles + 3 Burpees Adv: 30/20lb, 40 DU   Mobility Of The Day: 5 min Squat test Improves:  Bottom of the squat, hip flexionRead more