Blog

GROUP CLASS WORKOUT   Warm Up:  Trainer Choice   Strength: 4×6 Back Squat 60-65% Adv: OH Squat     Metcon: Welded For Time: 750 m Row 75 DU 30 Wall Balls 20/14 500m Row 50 DU 20 Wall Balls 20/14 250m Row 25 DU 10 Wall Balls 20/14   Welded Lean For Time: Buy in: 90 sec plank 15/12-15/12-15/12-15/12 Cal Bike 20-15-10-5 Box Jumps 24/20 40-30-20-10 Ab Mat Siup Ups   Mobility Of the Day: Low Back Smash (pg. 290) Improves: Low Back Pain, Unlocks Stiff Low Back       OPEN GYM 8 to 9am       SKILLS CLASS 4:30 to 5:30 with Coach Leo Shoulder accessories       MOBS AND YOGS 5:30 to 6:30 With Coach Joel and Yogi Master Savina – Focus will be on shoulders and overhead position       LADIES NIGHT Warm Up: 5 rounds 40/20 on the bike 3 minutes of...Read more

After raising money, going shopping and wrapping over a 100 presents the time finally came in which we were able to meet our Metcon for Hope families.   With 8 families it took a combined effort of over 20 people including DE staff, volunteers and social workers to deliver a hot meal made by Men Wielding Fire and presents to all the families! We are happy to report that all of our families were beyond excited and grateful for the presents and dinner that was given to them.  A lot of these families weren’t going to be able to have a Christmas this year but with the help of the Welded community we were able to make sure that they did! Keep an eye out for more pictures to follow and stories from your coaches about their experiences!  Thank you again to everyone who helped support this amazing cause and...Read more

By: Derek Wellock Follow Derek’s blog by CLICKING HERE.. These last 2 years of starting Double Edge Welded has been crazy.  They have truly flown by.  With baby Claire coming into my life, and taking on this new challenge of being a dad.  Running the business side of Double Edge, daddy duties, coaching, family, etc life has become crazy and in that crazy it is easy to lose track of things.  It becomes hard to remember why you started your business. When you start a business you are everything.  You have to provide your services, you have to do HR, you have to bookkeep, payroll, admin, marketing, and so much more. Now that I have been doing this for 2 years, and now opening a second gym these last couple months I have been missing why I really started my business.  I love coaching clients to a healthier life.  I miss doing...Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 20 KBS Russian, 15 pushups 2 lap run, 5 inchworms, 15 PVC PT, 10 burpees 15 KBS Russian   Strength: 6×3+5 Strict Press+Push Press (Every 90 seconds)     3 Rounds 6 Deadlifts 185/125 12 Box Jumps 24/20 15 Air Squats 2 Rounds 6 Deadlifts 225/155 12 Box Jumps 24/20 15 Air Squats 1 Round 6 Deadlifts 275/185 12 Box Jumps 24/20 15 Air Squats   Welded Lean For Time: 15 Deadlifts 135/95 25 Wall Balls 20/14 20/15 Cal Bike 80 Walking Lunges 20/15 Cal Bike 25 Wall Balls 20/14 15 Deadlifts 135/95   Mobility Of The Day: Barbell Shoulder Smash Improves: Internal Rotation, Shoulder Pain, Pressing Mech.     YOGA SCHEDULE  Lengthen & Strengthen 6 to 7am 4:30 to 5:30pm   Rest & Restore  5:30 to 6:30pmRead more