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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

With the 2015 Battle Grounds right around the corner we are still building momentum with the newest sponsor Fitaid!   Yes those scrumptious little silver cans that everyone snags on their way out from a hard workout are the most recent to step up and support Batttle Grounds. What does this mean to you and I?  Well Fitaid has graciously agreed to send over 200 gift certificates for Fitaids and will be providing cases for the top winners of the competition!  We know how much you love these perfect recovery drinks so make sure to mark the 19th and 20th off so that you can land one of the 200 gift certificates! Keep a lookout on our social media sites and here on our blog for the most recent updates on Battle Ground!  We will have more exciting news each day as we come closer and closer to the competition....Read more