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

Checking the daily blog has its perks.  First off, you get to visit our brand new website which we have been working hard at for a couple months now!  Secondly, you get to see the great workout’s that Alvie and Jacob write for you everyday.  Lastly, you get to be the first one to find...Read More

GROUP CLASS WORKOUT   Warm Up: 5 Min AMRAP 6 Goblet Squats, 10 V-Ups, 10 PVC Good Mornings   Strength: Find 1RM Back Squat (15 Minute time cap)   Metcon: Dynamic  16 Min Time Cap 3 Rounds 400 Meter Run 7 Power Cleans @135/95 10 Burpee Pull Ups Foundational 16 Min TIme Cap 3 Rounds...Read More

GROUP CLASS WORKOUT   Warm Up: 2 min machine, 1 minutes plank, 20 situps, 15 pushups 25 PVC Pass throughs   Strength: 7×3 Bench Press @75% Every 90 Seconds   Metcon: Dynamic 14 Min Time Cap 3 Rounds For Time: 10 Power Cleans @135/95* 40 Double Unders 15 Pull Ups *Coach approval needed Extra time...Read More

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 5×4 Front Squat @75% (Every 2 Minutes) Metcon: Dynamic 18 Minute AMRAP 16 Calories (Alt) 6 Chest to Bar Pull Ups 3 Cleans @135/95   Foundational 18 Minute AMRAP 14 Calories (Alt) 8 Ringrows 6 KB Swings   Mobility: Pre – 5 minute squat test...Read More

The deadline for the 4th workout of the Lurong challenge is approaching quickly!   Everyone participating in the Lurong Challenge must do their workout #4 today and have it submitted before midnight tonight!  We are currently are 2nd in the world in the challenge and want to keep up the good work, so please make...Read More

GROUP CLASS WORKOUT   Warm Up: 2 Rounds: 45 sec plank, 15 PVC pass throughs, 15 KB High Pulls, 2 laps   Strength: Dyn: Find 1RM Push Press and 5×3 Strict press 15 Min Time Cap Foundational:  Push press practice and 5×3 Strict press   Metcon: Dynamic 2 Rounds For Time: (Every 2 Minutes must...Read More

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 7×2 Back Squat @80% (Every Minute)   Metcon Dynamic 3 RFT: 30 Cals Alt 18 DB Snatches Alt @60/35 40 Bicycles per leg   Foundational 3 RFT: 25 Cals Alt. 18 DB Snatches Alt. 40 Bicycles per leg     Mobility: Pre – Light foam...Read More