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GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 goblet squats 10 leg swings (each side) 2 Rounds 30 second plank 100’ single arm overhead carry Strength: Front Squat (every 2:00) 6×3 @80% MetCon: Welded Rx: 11 Minute AMRAP 3 power snatches (115#/75#) 3 lateral burpees *Add 1 rep every round. Lean: For Time: 80-70-60-50 calorie row 20-20-20-20 dumbbell push press (moderate weight) 28 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded good mornings 10 barbell high pulls 2 Rounds 20 air squats 10 straight leg sit ups Strength: Power Clean (every 1:00) 8×2 (choose weight) Intro: 8×4 MetCon: Welded Rx & Lean: 4 Rounds 20 Wall Balls (20#/14#, 10’/9’) 15 T2B 10 DL (185#/125#) Round 2 @225#/155# Round 3 @275#/175# Round 4 @325#/215# 16 Minute Time CapRead more

Have you ever wanted to compete in a Welded competition but thought you didn’t have what it takes to go up against other athletes? Think again! New Kids in The Box is a beginner competition that was created to give anyone with Welded experience a chance to feel what it’s like to compete in the sport of Welded.   This one day competition takes place on July 13th, in Carson City and includes divisions for beginners, intermediates, masters and juniors. This is not a Double Edge hosted event but we will be supporting all of our competitors who sign up! Spots for this event do go quick so if you are interested we suggest you sign up by going to www.carsoncitycrossfit.com.Read more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 8 goblet squats 6 scap pull ups 2 Rounds 30/20 calorie machine 10 kettlebell strict press (each side) MetCon: Welded Rx: “The Ladder” 4 Rounds 10 Thrusters (95#/65#) 12 Pull Ups Round 2 @135#/95# Round 3 @165#/115# Round 4 @185#/125# 14 Minute Time Cap Lean: 30 Minute AMRAP 800 Meter Run 40 V-Ups 40 KB Swings (35#/26#) Welded Athlete: 2 Squat Cleans (225#/155#)Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 PVC pass throughs 10 PVC overhead squats 2 Rounds 200 meter run 20 Russian kettlebell swings Strength: Overhead Squat (every 1:30) 6×2 (choose weight) Intro: 6×4 MetCon: Welded Rx: For Time: 30 power snatches (95#/65#) 200 double unders 1K row 12 Minute Time Cap Lean: For Time: 60/50 calorie bike 30 deadlift (155#/105#) 20 burpees 12 Minute Time CapRead more