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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

By: Alvie Hafen You walk into the gym and go straight to the board to look at the workout. You see some heavier weights in the workout. The person next to you is loading up the RX weight on their bar. Should you? Or should you scale the weight back? These are questions which go through the minds of clients all the time. Here are my thoughts as a Coach and an Athlete who has been doing Welded for almost 7 years. 1. Faster is better. Scale the weight down. The higher the intensity can remain during a workout the more benefit you are going to receive. This is the secret and reason why Welded gets results. You push to the dark place, you go push even when the body is telling you to slow down. I would rather see someone go 4 minutes faster on their workout then 20...Read more