Group Class Workout   Warm Up: 4 Rounds 40/20 machine Get Warm! 25 KBS Russian, 15 Pushups, 10 Stretch Lunges Finish with: 20 scorpions, 20 leg swings, 15 PVC PT, GM   Strength: Find 1RM Front Squat OR 5×4 Choose Weight 14 Minutes   Welded 3 Rounds 10 Thrusters 75/55 9 T2B/12 Knee Raises 2 Rounds...Read More

Group Class Workout   Warm Up: Trainer Choice   Strength: 4 Rounds (15 Minute Time Cap) 10 DB Strict Press, 1 Min Plank, 20 Lunges (your choice, jump switch, weighted, etc.)     Metcon:   Welded  Partner WOD Buy In: 2K Row 10 Rounds (Alt Rds): 5 Pull ups 6 S2OH 115/80 7 DL 115/80...Read More

Group Class Workout   Warm Up: 2rds: 60 sec machine, 10 pushups, 15 air squats 75ft single arm KB OH walk, with 10 presses each arm Finish with: 20 scorpions, 15 PVC PT, GM   Skills: Pullup Progression (5 Minutes) Practice Pullups or another skill (10 Minutes)   Metcon: Welded   3 Rounds for Time:...Read More

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

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