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Congratulations to Casey Marvin for being our week one winner of the #DECFlag contest!  We have seen a bunch of great pictures so far and can’t wait to see the rest of them!  This weeks prize will be announced tomorrow along with the grand prize for best photo!   Keep those photo’s rolling and remember to tag @doubleedgefitness and include #DECFlag in every one of your posts!     GROUP CLASS WORKOUT     Warm Up: 2 min machine, 25 hollow rocks 25 Banded GMs, 15 pushups 2 Rounds 15 air squats, 15 Russian KB swings   Strength: 16 Singles Sumo DL 1 Rep every 25 seconds 75-80%   Metcon:   Welded 3-5-9-5-3 Clean & Jerk 135/95 After every set: 40 DU 200 m Run   Advanced: Clean & Jerk 155/105   Welded Lean 7-9-13-9-7 Thrusters 85/55 After every set: 40 DU 200 m Run Advanced: Thrusters 95/65   Mobility...Read more

GROUP CLASS WORKOUT   Warm Up:   2 Rounds 50 DU or (80)singles, 12 goblet squats, 20 russian KB swings Finish with 20 PVC PT, 15 PVC GM   Strength: Front Squat 6×2 @ 80% Lean: 6×5  Every 1:15   Metcon:   Welded 10 Min EMOM 3 Power Snatches 95/65 6 Burpees rest 2 min 7 Min EMOM 2 Power Snatches 115/85 5 Burpees   Advanced: Men 115/135 Women 85/95 Challenge: 7 Burpee for both   Welded Lean 19 Min AMRAP 200 m Run 16 DB Lunges 35/20 12 Burpees 45 sec plank   Mobility of the day: Adductor Smash (pg. 340) Improves: Knee out position/Knee pain/Back & Hip pain       OPEN GYM 8am to 9am       SKILLS CLASS Pistols Hamstrings and quad accessory Sled pull        Read more

GROUP CLASS WORKOUT   Warm Up: 2 Rounds 40 DU (75 singles), 15 Kb Swings Russian, 5 inchworms Finish 15 PVC GM, PT and 1 minute Hip Capsule each side   Strength: 6×3 Front Squat @80% Every 1:25   Metcon:   Welded & Welded Lean 2 Rounds 3 Min Max Cal Row 45 sec rest 3 Min Max Cal Bike 45 sec rest   After last round of bike rest 90 seconds, 3 min Max Burpees.   Mobility of the day: Anterior Compartment Smash (pg.371) Improves: Knee and Ankle Pain, Shin Splints, Squat Position       OPEN GYM 8 to 9am       SKILLS CLASS GHD and GHR Accessory Core work       COMPETITORS CLASS 6:30 to 8pm with Coach JacobRead more

By Kris Thompson:   It’s that time of the year, we’re halfway through fall and many of us have already been stricken with illness. Whether it’s the flu or a cold, we all deal with it at some point. So what does that mean when it comes to working out? For most, if not all of us, that means nothing changes. We show up to the gym and throw down, albeit a little slower, a little more fatigued, and probably in a little more pain. But is this really the right thing to do? Nope, not at all, not one bit. I know that we, as Weldedters, have that keep pushing, push harder, don’t quit mentality. However, when it comes to being sick, that is not the way to go about it. First things first, you need to come to terms that you are in fact sick. Not just having...Read more

By: Savina Brown   Contrary to popular belief, yoga isn’t just about flexibility and contorting your body in to crazy shapes. It’s also about rebuilding, strengthening, and sculpting muscles as well. Think you get enough of that in Welded? Think again. Although Welded is a great way to develop full-body strength, it is also easy to sustain imbalances in the body. Larger muscle groups begin to take over smaller muscle groups and stabilizers due to lack of mobility or lack of use. Ever heard the saying, “use it or lose it?” That’s exactly what’s happening here. Once those big muscle groups take over, they no longer recruit smaller muscle groups and stabilizing muscles to help them out. Hence, you’re losing the strength and ability of these muscles. No fear yoga is here! Many of the postures in yoga encourage proper alignment, balance, and stabilization. Meaning that yoga uses and reinforces...Read more