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Whether you are new to Welded or you have been doing it for years, chances are that you are well aware of what a muscle up is.   Some have mastered this movement while others dream of the day in which they will complete their very first one.   In the Welded world being able...
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GROUP CLASS WORKOUT   Warm Up: 20/15 cals on machine 2 Rounds 20 Banded GM, 10 Strict DB Press, 12 Lunges Finish with 20 PVC PT, 10 stretch lunges   Strength: 6 Sets of: 2 Power Cleans TnG + Jerk Every 1:20 Metcon: Welded Grace 30 Clean and Jerks 135/95 Scaled: 95/65 Abs: 25 V-Ups...
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By Derek Wellock This past weekend I was watching the news and they had a fitness segment about how you can change your health and body with this easy to follow program.  As it is my job, I tuned in and watched…. Immediately after I was pissed off. It started with the ever so famous...
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The first Thursday of the month is right around the corner which can only mean one thing here at Double Edge, Broga and Brews!   Every 1st Thursday of each month we like to invite the Yogi masters and the beer enthusiasts to unite on this special night sponsered by our friends over at Silver...
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GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 6 Rounds: 5 Strict Pullups, 10 Pushups, 15 KB Deadlifts Deficit (Heavy) Adv: Ring Dips 15 Min Time Cap   Metcon: Welded Partner Chipper for Time: 50/40 Cal Ski 40 Hand Release Pushups 30 DB Snatches Alt. 65/40 20 Squat Cleans 155/105 10 Rope Climbs/...
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  By: Savina Brown   We have all heard, “Nothing is perfect,” often using it as a mantra for others or ourselves. But do we really buy into it? Do we truly and wholly believe nothing is perfect?   We have set ideals of who we “should” be as parents, children, partners, students, co-workers, yoga...
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This Saturday from 9 to 11am we will be hosting Sierra Belle Boutique for a 2 hour trunk show. Sierra Belle specializes in women’s clothing and accessory’s with a modern bohemian twist.  They will have a select amount of clothing, shoes and accessory’s this Saturday for your viewing and purchasing pleasure.  If you would like to...
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Only 19 days left until the Grand Opening of DECF South!  Todays challenge is 19 unbroken pull ups, scaled athletes can use a green band.  Good luck!   GROUP CLASS WORKOUT   Warm Up: 3 Rds: 15/12 Cal, 10 Pushups, :25 sec Hollow Body Finish with: 1 Min Banded OH Distraction, 15 GM, PT Challenge:...
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GROUP CLASS WORKOUT   Warm Up: 35/28 Cals Go Hard Get Warm! 2 Rds: 15 Goblet Squats (Heavier),10 Pushups, 5 Burpees Finish with: 1 min Goblet Squat Hold Heavy, 15 PVC PT, GM   Strength: Find 1 Rep Max Front Squat 15 Minutes Lean and New Clients: 5×5 Front Squat Every 90 seconds   Metcon:...
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Group Class Workout   Warm Up: Trainer Choice   Strength: 5 Rds: 10 Pushups, 20 Banded Tricep Extensions FInish with: 50 V-Ups OR 50 Barbell Curls Time Cap 14 Minutes Adv: 15 Pushups   Metcon: Welded 20 Min AMRAP 20 Lateral Burpees 15 Power Snatches 75/55 20/15 Cal Machine 15 Push Press 75/55 20 Pull...
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