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By: Sabrina Blajos So as I’m sitting here after my WOD, I’m thinking to myself how good I feel and the words Look Good, Feel Good, Play Good come to my head. For those of you who don’t know those were the words I lived by in College. Both on the Court (volleyball) and off....
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By: Derek Wellock I want to take this blog opportunity and discuss the numbers. The scale vs performance. Double Edge is a performance focus-first gym. We are not a physique focus-first gym. With that said, I want to open up for dialogue the struggle people (especially women) have with the number on the scale and...
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Every Sunday Coach Jacob will be going over the programming for the week on how you should tackle the workouts and what to expect going into it. Here’s the link for this week’s programming description.   Group Class Workout   Warm Up: 4 Rounds 40 seconds work/20 seconds rest on a machine (75-80%) 20 goblet squats,...
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By: Jacob Wellock One of the biggest aspects of Welded is intensity. It is one of the key components that us as coaches try and teach. It is something that you must learn to do through consistently coming to class and through recording scores and working in certain time domains you get a better understanding...
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Checking the daily blog has its perks.  First off, you get to visit our brand new website which we have been working hard at for a couple months now!  Secondly, you get to see the great workout’s that Alvie and Jacob write for you everyday.  Lastly, you get to be the first one to find...
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GROUP CLASS WORKOUT   Warm Up: 5 Min AMRAP 6 Goblet Squats, 10 V-Ups, 10 PVC Good Mornings   Strength: Find 1RM Back Squat (15 Minute time cap)   Metcon: Dynamic  16 Min Time Cap 3 Rounds 400 Meter Run 7 Power Cleans @135/95 10 Burpee Pull Ups Foundational 16 Min TIme Cap 3 Rounds...
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GROUP CLASS WORKOUT   Warm Up: 2 min machine, 1 minutes plank, 20 situps, 15 pushups 25 PVC Pass throughs   Strength: 7×3 Bench Press @75% Every 90 Seconds   Metcon: Dynamic 14 Min Time Cap 3 Rounds For Time: 10 Power Cleans @135/95* 40 Double Unders 15 Pull Ups *Coach approval needed Extra time...
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GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 5×4 Front Squat @75% (Every 2 Minutes) Metcon: Dynamic 18 Minute AMRAP 16 Calories (Alt) 6 Chest to Bar Pull Ups 3 Cleans @135/95   Foundational 18 Minute AMRAP 14 Calories (Alt) 8 Ringrows 6 KB Swings   Mobility: Pre – 5 minute squat test...
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The deadline for the 4th workout of the Lurong challenge is approaching quickly!   Everyone participating in the Lurong Challenge must do their workout #4 today and have it submitted before midnight tonight!  We are currently are 2nd in the world in the challenge and want to keep up the good work, so please make...
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GROUP CLASS WORKOUT   Warm Up: 2 Rounds: 45 sec plank, 15 PVC pass throughs, 15 KB High Pulls, 2 laps   Strength: Dyn: Find 1RM Push Press and 5×3 Strict press 15 Min Time Cap Foundational:  Push press practice and 5×3 Strict press   Metcon: Dynamic 2 Rounds For Time: (Every 2 Minutes must...
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