GROUP CLASS WORKOUT Warm Up: 90 second pigeon stretch 2 Rounds: 15 PVC back squats 15 Russian kettlebell swings 10 calorie machine Strength: Back Squat (every 1:30) Strength: 5×3 @75-80%, 1×10 @65% MetCon: Welded & Welded Lean: 5 Rounds 400 meter run 10 deadlift (95#/65#) 10 lateral burpees adv.: 185#/125# *25 minute time cap Cool Down: 200...Read More

GROUP CLASS WORKOUT Warm Up: 1 minute pigeon stretch 1 minute banded ankle distraction 3 Rounds (30/30) wall ball squat hold 2 Rounds 15 calorie machine 10 wall balls (Welded) or 10 lunges (Welded Lean) MetCon: Welded: 15 minute AMRAP 80 wall balls (20#/14#) 60 calorie row 40 box jump overs (24″/20″) 20 power cleans (135#/95#)...Read More

By: Sharae Townsend To all of the Double Edge members and crew, this will be my last blog for Double Edge. As most of you already know I am headed to Southern California to pursue a career that I never thought in a million years I would be able to do. I wanted to write...Read More

ITS TIME TO CELEBRATE! The time has come to celebrate the best part of Double Edge, YOU!  This Saturday we will be hosting our 4th Annual Members Appreciation Party at the 250 Lounge in the Freight House District of the Reno Aces Ballpark. The doors will open at 6PM for cocktail hour and voting for...Read More

GROUP CLASS WORKOUT Warm Up: 200 meter jog 20/15 calorie machine 30 banded good mornings 200 meter jog 20 scorpions 15 PVC pass throughs 15 PVC good mornings Weightlifting (Welded): Squat Clean & Jerk Technique/Warm Up Strength (every 1:30) 8x 2 squat cleans + 1 jerk Snatch Pulls (every 1:30) 6×2 @110% of one rep max MetCon...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean: For Time: 100 air squats 50 toes to bar or knee raises 100/80 calorie row or bike 50 kettlebell swings (53#/35#) 100 air squats 50 push ups *Every minute perform 3 burpees, WOD starts with burpees *35 minute time cap Cool Down: 2 minute...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 15/12 calorie machine 10 push ups 2 minute PVC front tack stretch 2 Rounds: 5 wide stanch inch worms 10 Russian kettlebell swings (heavy) Strength: Power Clean (every 1:15) 8×2 (rising) MetCon: Welded: 15-12-9 thrusters (115#/75#) pull ups 12-9-6 thrusters (95#/65#) pull ups adv.: 135#/95#, 115#/75# *15 minute...Read More

GROUP CLASS WORKOUT Warm Up: 1 minute PVC external shoulder rotation stretch 50 band pulls 3 Rounds: 20 banded good mornings 5 PVC hang power snatch 5 PVC pass throughs Strength: Power Snatch (every 1:15) Strength: 5×3 (touch n’ go) Technique: 5×3 (drop and reset) MetCon: Welded: 5×3 minute AMRAP 10 sumo deadlift high pulls (75#/55#) 8...Read More

This week’s Featured Athlete was chosen by Derek! “My DECF Monday goes out to Michael Carter from my Welded Teens Class. He started hardly able to hold onto a pull-up bar 3 months ago. We set a goal of 5 strict unbroken pull-ups and this past week he hit that goal. Consistency and sticking with the...Read More

GROUP CLASS WORKOUT Warm Up: 90 second banded hip distraction 4 Rounds: 15 banded good mornings 10 PVC back squats Strength: Back Squat (every 1:30) 5×3 increase weight starting at 70% MetCon: Welded: 21-15-9 deadlifts (155#/105#) pull ups 42-30-18 air squats 15 minute time cap Welded Lean: 16 minute AMRAP 20 hang dumbbell power cleans (25#/15#)...Read More