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Group Class Workout Warm Up:   3 minutes on a machine (75-80% effort) 2 rounds: 12 kettle bell/dumbbell thrusters, 20 sit ups, 3 inchworms Finish with: 1 minute goblet squat hold, 20 scorpions, 15 PVC pass throughs, 15 PVC good mornings   Strength: Front Squats (every 1:45) Welded: 5×3, rising (heavy triples @ 70%+) Welded Lean: 5×6, increase in weight   MetCon: Welded: 21-15-9 wallballs (20#/14#, 10’/9′) deadlifts (165#/115#) push ups Adv:  deadlifts (205#/135#), handstand push ups *9 minute time cap   Welded Lean: 4 Rounds 21 calorie row 15 lunges (each leg) 9 deadlifts (185#/125#)   Mobility Of the Day:  Couch Stretch (pg.331) 2-3 Minutes each side. Improves: Squat position, hip and lower back painRead more

This upcoming Thursday Double Edge will be participating in the annual Midtown Art Walk.  This event was created to celebrate and support the local businesses and artists in the Midtown area.  Each participating businesses is paired with a local artist so that both can benefit in showcasing themselves during the event.  Our local artist will be Chris Holloman, a photographer who has helped take some incredible shots for us.  If you would like to see some of Chris’s work you can visit his website at http://www.katipocreative.com/ The Midtown Artwalk starts at 4pm and goes throughout the night until 9pm.   We invite all of our member to come down for a night in Midtown and see what it has to offer!  For more information on the event you can visit http://renomidtownartwalk.com/ or you can email [email protected]     Group Class Workout   WARM UP 5 Min AMRAP 7 Light Goblet Squats, 7 Pushups,...Read more

Jonathan’s Welded Story – Day 1: Karen My Welded story begins at a party in Vegas the summer of 2012. I showed up knowing only one person that I went to high school with in Florida, but quickly began making friends. One of these friends was, coincidentally enough, Alvie. As Alvie and I grew closer, I began to see how passionate he was about his training, both for himself and those he trains. Having never been very athletic nor spent more than a few days exercising in a row since high school, I was nervous to try Welded; however, Alvie was not only encouraging, but very persistent. I finally caved and decided to give it a try. Day 1 workout: Karen, 150 wall balls for time. Wow, all my fears came true. This stuff was tough. I left never wanting to go back again, but Alvie told me to just...Read more

Its official, as of today we have over 30 members signed up for the Lurong Paleo Challenge!  Our goal is to reach 60 members and with less than 12 days to sign up time is starting to run out!  If you are still on the fence we encourage you to visit www.lurongliving.com/challenge and join Double Edge for the 8 week challenge!  To help with your decision i have included some questions that have been asked. Is there a meal plan with it? No, there is not a meal plan with the challenge but there is the plenty of information on the website to help you through understanding the in and outs of the paleo diet.   Do i have to record everything that i eat? No, the only requirement of you is that you record 6 times a day with a simple CHEAT or CLEAN.  If you are not used...Read more

As most of you know who read the blog, we have been competing in an online Welded competition called Hell of The West.   This was a nationwide competition that had over 500 participants competing in either the novice or open divisions.   The online competition ended a couple of weeks ago and Double Edge had both men and women in both division advance to the finals on October 3rd and 4th at the GSR! Before the finals take place there will be one more chance for athletes who didn’t make the first cut to compete for a spot at the finals today at Scheels Sporting goods in Sparks at 7:00pm.  We have over 15 members competing at this last chance qualifier and they could use all the support they could get from their Double Edge family to help them secure a spot in the finals! The 2 day event...Read more