Blog

By: Joel Cochran Ever heard of a “junk drawer”?  Maybe even a “junk room” or a “junk garage”?  This junk space is designated for all the things that we aren’t really sure what to do with or just don’t really like because it’s not nice enough or doesn’t serve a purpose in our life at the moment.  So we just pile it in a general spot out of site from friends, family and even yourself. The problem is that we continue to pile things into that same spot and it starts to overflow to the point that you don’t want to open that drawer, door or garage because then you would have to face the facts, and that’s not pretty.  So instead, we focus on keeping everything else in our house or yard neat and tidy so that anyone that comes over or walks by sees the best parts. Sounds...
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GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 single arm press (each side) 20 Russian kettltbell swings 2 Rounds 20/15 calorie machine 20 banded good morning MetCon: Welded Rx: For Time: 15-12-9-9-12-15 shoulder to overhead (115#/75#) lateral burpees alternating dumbbell snatch (50#/35#, each side) Lean: 20 Rounds 20/15 calorie bike 10 kettlebell swings (53#/35#) 5 goblet squats
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GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 tempo goblet squats (33X0) 10 ring rows 5 inch worms Strength: Back Squat (every 1:15) 5×1 @90% Intro: 5×4 MetCon: Welded Rx: 14 minute AMRAP 5 squat cleans (185#/125#) 10 chest to bar pull ups 15 calorie row Lean: 14 Minute AMRAP 5 power cleans (135#/95#) 20 air squats 30 double unders Welded Athlete: 70 double unders
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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean 30 minute AMRAP 10 calorie bike 2 power cleans (95#/65#) 10 air squats 10 calorie row *Add 2 reps/cals. to each movement every round. WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Clean and Jerk (every 1:15) 10×1 (Rising, Start @65%) Clean Pull+Shrugs (every 1:30) 5x 2 clean pulls+8 shrugs @100% of Best Clean Split Jerk Press (every 1:30) 5×4
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This week’s Featured Athlete was chosen by Coach Kris! Doug, you’ve been an great addition to our Double Edge Community, keep up the amazing work! “My #DECFMonday goes to Doug Zander! Doug started with us in November and he has been awesome to have in class. He comes in, works hard and is always smiling. Doug is a consistent regular at my 9:30AM class and has been a great addition. Keep up the awesome work Doug!” – Coach Kris
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