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GROUP CLASS WORKOUT   Warm Up: 3 lap run 2 Rounds 20 hollow rocks, 15 OH squats PVC, 10 pushups Finish with 20 scorpions   Strength: 30 Defecit KB DL (Stand on plate) 40 Heavy DB Lawn Mowers Each Side 50 Weighted Sit Ups Foundational: 40 Metcon: Dynamic Partner WOD Buy in: 60/50 Cal Row 21-15-9-15-21 Power Cleans 145/100 Bar Facing Burpees Cash Out: 60/50 Cal Bike *Female teams 50. Co-Ed 60.   Foundational Partner WOD Buy in: 55/45 Cal Row 27-18-12-18-27 KB Swings 53/35 Burpees to rig Cash Out: 60/50 Cal Bike *Female teams 45. Co-Ed 55. Mobility: Pre – Single Leg Flexion (pg. 303) Post – Superfriend quad smash     COMPETITORS CLASS WORKOUT   CLICK HERERead more

GROUP CLASS WORKOUT   Warm Up: 3 Rounds 10 Kb Swings, 5 burpees, 15 air squats Finish with 20 PVC pass throughs   Strength: 10×2 Touch and Go Power Clean @80% (Every 45 seconds)   Metcon: Dynamic 5 Minute AMRAP 50/40 Cal Row Max C2B Pullups Rest 2 Minutes 5 Minute AMRAP 150 Double Unders Max CJ @135/95 Rest 2 Minutes 5 Minute AMRAP 40 Burpee to rig Max Toes to Bar   Foundational 5 Minute AMRAP 40/35 Cal Row Pullups/Ringrows Rest 2 Minutes 5 Minute AMRAP 300 Singles Max KB Swings Rest 2 Minutes 5 Minute AMRAP 30 Burpee to rig Max K2E/V-Ups Mobility: Pre – Lat smash on roller Post – Hamstring stretch on your back w/ green band       COMPETITORS CLASS WORKOUT CLICK HERE    Read more

Before anyone can become a member we require everyone who is new to Double Edge to complete a 1 on 1 Introduction session before they begin in any class.  During the beginning of the 1 hour session we spend time on getting to know the person, asking questions such as what are some goals you have, and why do you want to try Welded? The answers vary slightly but most of them are the same, people are looking to feel better and look better which they usually define by saying they want to lean or tone up. Now this seems like a pretty obvious goal in that most of us do not come to the gym to add on body fat and feel heavier. Welded has a history of helping thousands of people reach that exact goal of “toning up” by following programming that uses constantly varied functional movements executed...Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 9 Minute EMOM 2 Back Squats @80% Lean: 4 Back Squats @65%   Welded For Time: 12-10-8-6-4-2 Front Squat 115/75 2x Push up 200m Run Run after each round is completed.   Welded Lean For Time: 14-12-10-8-6-4 Front Rack Lunges TOTAL 95/65 2x Plank to Pushup 200m Run Run after each round is completed.   Mobility: Pre – Olympic Wall Squat (pg. 343) Post – Lat smash       ENDURANCE CLASS WORKOUT 40 minute AMRAP of: 800m Run 500m Row 50 cal Bike       SKILLS CLASS Double Unders Handstand Walks KB Swings   Challenge: Handstand walk 10 feet then 2 rounds of: 50 DU 25 KB Swings       MOBILITY CLASS The one-joint rule and how we rob ourselves of performance!          Read more

GROUP CLASS WORKOUT   Warm Up: 3 min machine Get Warm! 20 air squats, 20 scorpions, 20 situps, 20 lunges, 10 burpees 1 Minute Hip Capsule Stretch each side! As a class   Strength: Find 1 Rep Max Front Squat 15 Minutes     Metcon: Welded & Welded Lean   “Karen” 150 Wall Balls 20/14 Retest! Abs: 1 min plank 40 hollow rocks 50 Ab Mat Situps   Mobility: Pre- Couch Stretch Post- 5 min cooldown, quad smash       COMPETITORS CLASS WORKOUT CLICK HERERead more