By: Derek Wellock You need to make sure you attack each day with purpose.  Don’t just wake up and go through the motions.  Make sure you have a plan and when you wake up you get after that plan.  Remember small steps climb mountains.  So making small and consistent steps forward everyday will help you...Read More

Consistency is much more important than those sporadic, all in, go big, types of moments. That being said I know that everyone loves to make those huge PR jumps in their lifts, get their first gymnastic skill such as muscle up, pull up or toe to bar and jump on some random diet trend and...Read More

By: Savina Brown   Balance:  a state in which different things occur in equal or proper amounts or have an equal or proper amount of importance Source: Merriam-Webster’s Learner’s Dictionary   These days the obsession with finding balance in our lives is greater than ever. With our crazy schedules of running kids here and there, making work deadlines,...Read More

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...Read 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...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:...Read 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...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...Read More

Group Class Workout Warm Up:   3 minutes on a machine (75-80% effort) 2 rounds: 12 kettlebell/dumbbell thrusters, :30 plank,  4 burpees Finish with: 20 arm circles, 20 scorpions, 15 PVC pass throughs, 15 PVC good mornings   Strength: Push Press (every 1:30) Welded: 5×3 at 85% (heavy) Welded Lean: 5×5 (technique work)   MetCon: Welded: 3...Read More

Welded is great for many different reasons; its fun, it builds on community and the most important thing is that it works!   There are many fitness programs out there but how Welded separates itself from the pack is that it can be supported by measurable, observable, repeatable facts; also known as evidence-based fitness. What...Read More