30 years ago Tammy Wellock gave birth to a beautiful, sweet little boy.  Now 30 years later you have Derek Wellock….. Beautiful? Sweet?  Probably depends on who you ask!   Never the less our fearless leader/boss/chunk is leaving his 20’s behind him and entering the unknown world of his 30’s!   To celebrate this rite of...Read More

Due to popular demand Thursday challenges are back!  Each class will have a chance to show their skills by completing the challenge given to them at the beginning of class.  The winners of tomorrows challenge will receive a Fit Aid and a Perfect Foods Bar!  Whats the challenge you ask?  Just wait and see!  ...Read More

GROUP CLASS WORKOUT   Warm Up: 3 Rounds 12 OH squats PVC, 10 Pass throughs, 10 Pushups, 2 lap run   Strength: Power Clean-14 Singles (Every 40 Seconds) Foundational: 2 Power Cleans   Metcon: Dynamic 9 Min AMRAP 3 Power Cleans (155/105) 6 Pull-ups 9 Air Squats Rest 3 min 9 Min AMRAP 3 Front...Read More

Christmas is always a special time for families to come together to share a warm meal and open presents under the Christmas tree.  Unfortunately there are many families who struggle just to put a meal on the table during Christmas time let alone have the resources to put presents under the tree. To help those...Read More

If you want to thank Leo for being your coach you can visit our Facebook page or send an email to [email protected].  Thanks Leo!   GROUP CLASS WORKOUT   Warm Up: 2 Rounds 5 inchworms, 10 burpees, 10 barbell goodmornings, 15 air squats   Strength: 5×3 Front Squat @80% (Every 1:15)   Metcon: Dynamic: Every...Read More

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 6×3 DL (Increase in weight) Every 1:15   Metcon: Dynamic 18 Min AMRAP 30 Ab Mat Sit Ups 25 Cals 20 Total DB Snatches @50/35 15 TTB 10 Burpees to rig   Foundational  18 Min AMRAP 25 Ab Mat Sit Ups 20 Cals 20 DB...Read More

Building a Team Through Fitness By Derek Wellock Welded is what Double Edge is all about and usually we like to discuss the health and fitness benefits of exercise with in our trainer’s corner of the monthly news article.  This month I want to change that up a little bit and discuss how you can...Read More

GROUP CLASS WORKOUT   Warm Up: Technique tips on rowing 3 min row AND 3 min bike Finish with 15 PVC PT, 15 pushups , 15 PVC PT   Skill: 14 Min Time Cap Double Under/Triple Under Practice Pullup/C2B Pullup/ Muscle Up   Metcon: Dynamic: 4x 500m Row Rest 3 min between Each Row is...Read More

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: Advanced: 5×4 OH Squat (Every 1:20) Crossfit: 5×3 Front Squat 70% Increase in weight Lean: 5×5 Front Squat 50% Increase in weight   Metcon: Welded & Welded Lean 6 Minute Max Row or Ski Cals 1 Minute transition 6 Minute Max Bike Cals 1 Minute...Read More

If you have ever owned a home you might have noticed that when you first got your home you had more space than you knew what to do with.  After a couple of years you then realize that you have quickly ran out of space to store anything and you wonder to yourself what happened...Read More