By: Trent Soares This upcoming weekend the Double Edge Team is gathering for our Annual Retreat to recap 2016 and set new goals for 2017. We do this yearly to make sure that we are constantly striving to provide the best possible experience to our members and to our community. It is a special opportunity...Read More
Today we’ll be testing “DT” to be retested in two months, be there or miss those gains! In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old...Read More
TODAY IS A TEST DAY!! YOU DON’T WANT TO MISS CLASS!! If you’re not sure what a “test day” is or need a reminder check out Coach Joaquin’s blog by clicking this link. Group Class Workout Warm Up: 3 lap run, 2 laps backward, 20 jump switch lunges, 15 goblet squats, 20 situps, 10 stretch...Read More
For people who are new to Welded and are trying it for the first time, i have found a recurring question with most. Where is the Cardio? For most people who are not use to High Intensity Interval Training they find Welded workouts to be too short in duration. They are use to workouts that...Read More
GROUP CLASS WORKOUT Warm Up: 2 min machine, 20 pass throughs, 1 min plank, 15 pushups, 2 lap run Strength: 14 Power Cleans (Every 40 Seconds) Dynamic: Heavy Foundational: 2 Cleans Metcon: Dynamic 18 Min Time Cap 2 Rounds 800 Meter Run 10 Front Squats @115/95 15 Burpees Foundational 2 Rounds...Read More
The time has come to let the rubber hit the road with the first Lurong Challenge workout. Whether you are part of the challenge or not we will all be participating in the workout because it is the WOD of the day! There are a few things that we will need you to be prepared...Read More
GROUP CLASS WORKOUT Warm Up: 2 min machine, lunge around first rig, then bear crawl twice around first rig, 15 air squats, 15 v-ups Strength: Dyn: 50 Push Ups (Advanced-Banded) Found: 40 Pushups Dyn: 100 Tricep Extensions Found: 80 Tricep Extensions Dyn: 30 DB Lunges Each leg(Adv OH DB) Found: 20 DB Lunges...Read More
GROUP CLASS WORKOUT Warm Up: 2 min machine 3 Rounds 10 PVC good mornings, 7 goblet squats, 10 walking lunges Strength: 1 Rep Max Deadlift 14 Min Time Cap Focus on bracing sequence and form before weight Foundational: 6×3 Moderate Weight Metcon Lurong Triplet Tester 11 Min AMRAP 3-6-9-12-15-18… Wall balls Box...Read More
I don’t think there is a week that goes by that i don’t have someone come up to me in the gym and ask me how to fix their shoulder pain. My answer is always easy and simple, fix your mechanics! Now i understand that can be easier said then done sometimes, but the...Read More
