Jonathan’s Welded Story – Day 1: Karen My Welded story begins at a party in Vegas the summer of 2012. I showed up knowing only one person that I went to high school with in Florida, but quickly began making friends. One of these friends was, coincidentally enough, Alvie. As Alvie and I grew closer,...Read More

Its official, as of today we have over 30 members signed up for the Lurong Paleo Challenge!  Our goal is to reach 60 members and with less than 12 days to sign up time is starting to run out!  If you are still on the fence we encourage you to visit www.lurongliving.com/challenge and join Double...Read More

As most of you know who read the blog, we have been competing in an online Welded competition called Hell of The West.   This was a nationwide competition that had over 500 participants competing in either the novice or open divisions.   The online competition ended a couple of weeks ago and Double Edge...Read More

GROUP CLASS WORKOUT   Warm Up: 20 medball slams, 1 min plank, 10 pushups, 20 v-ups, 20 PVC pass throughs   Strength: 6×4 Bench Press (Every 90 secs Increase in weight)   Metcon: Dynamic: 18 Min Time Cap Repeat workout from 7/21 30 Wall Balls 20/14 20 Bar Facing Burpees 10 Cleans @155/105* 5 S2OH...Read More

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 6×3 DL @75% (Every 80 Seconds)   Metcon: Dynamic For Time: 20 Min Time Cap 3 Rounds 35 Medball Slams @20/14 20 Total DB Lunges @50/30 35 Ab Mat Situps (Every 2 Minutes 9 Wall Balls+Start with wall balls)   Foundational For Time: 20 Min...Read More

Did you know that 48.8 million Americans (including 16.2 million children) live in households that lack the means to get enough nutritious food on a regular basis?  As a result, they struggle with hunger at some time during the year.  This statistic is even harder to hear during the holiday season when most families celebrate...Read More

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 1 minute plank 2 Rounds 15 PVC pass throughs, 15 air squats, 5 burpees   Strength: Advanced: Find 1RM Squat Clean Dynamic: 16 Singles Power Clean @85% Foundational: 30 Power Cleans 14 Minutes   Metcon: Dynamic 13 Minute AMRAP 3 Rounds 3 Power Cleans 135/95 6...Read More

We are only 4 days away from our first of many skill seminars.  This weekends seminar will be focusing on some of the basic movements that are seen in a Welded workout.  Now I know what you are thinking. Baisc? Me? Pssshhh I got that all day, no need to show up to this!  Well...Read More

GROUP CLASS WORKOUT   Warm Up: 3 lap run 2 Rounds 10 burpees, 12 jump squats, 10 Kb Swings   Strength: 6×3 Front Squat @75% (Every 90 seconds   Metcon: Dynamic 3 RFT 5 Hang Power Cleans @135/95 8 Lateral Burpees 15 Wall Balls 20/14 Rest 2 Minutes 2 RFT Rest 1 Minute 1 RFT...Read More

Body image in America is becoming more and more of a hot topic in mainstream media that includes both realistic and unrealistic images of women and what the media perceives to be “attractive” or “normal”.   Welded is not immune to the stereotypes of what is believed to be feminine and the ever growing fear...Read More