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Group Class Workout   Warm Up: 4 Rounds 40/20 machine Get Warm! 25 KBS Russian, 15 Pushups, 10 Stretch Lunges Finish with: 20 scorpions, 20 leg swings, 15 PVC PT, GM   Strength: Find 1RM Front Squat OR 5×4 Choose Weight 14 Minutes   Welded 3 Rounds 10 Thrusters 75/55 9 T2B/12 Knee Raises 2 Rounds 8 Thrusters 95/65 15 T2B/18 Knee Raises 1 Round 6 Thrusters 115/75 21 T2B/24 Knee Raises Adv: M- 95/115/135          F- 65/85/105   Crossfit Lean For Time: Buy In: 30 Box Jumps 24/20 30 Weighted Lunges 35/25 20 Pushups 50/40 Cal Machine 20 Pushups 30 Weighted Lunges 35/25 Cash Out: 30 Box Jumps 24/20   Mobility of The Day: Glute Smash (pg. 300) Improves: Low Back and Hip Pain, Knee Out PositionRead more

Group Class Workout   Warm Up: Trainer Choice   Strength: 4 Rounds (15 Minute Time Cap) 10 DB Strict Press, 1 Min Plank, 20 Lunges (your choice, jump switch, weighted, etc.)     Metcon:   Welded  Partner WOD Buy In: 2K Row 10 Rounds (Alt Rds): 5 Pull ups 6 S2OH 115/80 7 DL 115/80   Adv: 1 rope climb instead of pull ups Adv: 135/95     Welded Lean 14 Min AMRAP Dead Hang :45 sec (pullup bar) 15 Box jumps 24/20 10 Toes to bar/Knee raises 200m Run   Record total reps. Run = 1 rep Dead Hang = 1 rep   Mobility Of the Day:  10 Minutes! That is the goal today. Roll out and stretch muscles that are sore and tight.Read more

Group Class Workout   Warm Up: 2rds: 60 sec machine, 10 pushups, 15 air squats 75ft single arm KB OH walk, with 10 presses each arm Finish with: 20 scorpions, 15 PVC PT, GM   Skills: Pullup Progression (5 Minutes) Practice Pullups or another skill (10 Minutes)   Metcon: Welded   3 Rounds for Time: 500m Row 21 Power Cleans 115/85 15 T2B   Adv: 165/115 GHDs     Welded Lean   Death by Booty: Every minute add 2 lunges till failure: 2 Jump Switch Lunges 4 Jump Switch Lunges etc…   *Extra Work: Complete 200 Russian Twists Total   Mobility of the Day: Quad Smash (pg. 324) Improves: Hip Function, Knee, Hip, and Low Back PainRead more

Group Class Workout   Warm Up: 2 Rds: 15 cals, 15 goblet squats, 20 hollow rocks Finish with: 20 scorpions, 20 leg swings, 15 PVC PT, GM 1 min Banded Hip Capsule   Strength: Front Squat Every 1:45 5×3 at 80% of Max Lean: 5×6 Moderate Weight   Metcon:   Welded Open 14.4 14 Min AMRAP 60 Cal Row 50 T2B 40 Wall-balls 20/14 30 Power Cleans 135/95 20 M.U./P.U.   Crossfit Lean Lean 14.4 14 Min AMRAP 60 Cal Bike 50 V-Ups 40 Wall-balls 20/14 30 KB Swings 53/36 20 Ring Rows   Mobility Of The Day: Lower back stiff, pain in your shoulder? Talk to your coach! We are here to help! Ask us!Read more

The Mental Component of Competition (And words of wisdom from Coach Wooden) By: Kaitlyn Kassis Hello fitness friends! For those of you who don’t know me, my name is Kaitlyn Kassis. I am the newest member of the Double Edge Fitness coaching team. I started Welded back in 2012, right after I graduated form high school. I drank the Welded “Kool-Aid” pretty hard, and became Level 1 certified shortly after that. At this point, I have been competing and coaching Welded for a little over 4 years now. I wanted to make a blog post about competition for 2 reasons… I love competition. I think competition is a fantastic motivator because it promotes a goal-oriented mindset and gets people out of their comfort zone. MetCon for Hope is right around the corner (Nov. 19th)! I wanted to offer up some words of advice to those who may be feeling nervous...Read more