GROUP CLASS WORKOUT Warm Up: 400 meter run or 500 meter row 30 air squats 3 Rounds: 3 second stretch lunge hold 3 second hamstring hold (each leg) Strength: Front Squat (14 minutes) Strength: 1 rep max Technique: 5×3 moderate weight Warm Up: 1×10 empty barbell 1×5 @40% 1×4 @50% 1×3 @60% 1×2 @70-75% 1 rep...Read More

By: Joaquin Ramirez As most of you know we have implemented a test/retest program at Double Edge in order to track everyone’s results in MetCons and be able to see if our programming truly is making everyone improve all aspects of fitness. So far this program has been a success as both genders have improved...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 25 banded face pulls (rig) 10 push ups (slow descent) Finish with: 20 scorpions Extended Warm Up: 3 Rounds 4 sumo deadlift high pull 4 lateral burpees 10 calorie row MetCon: Welded & Welded Lean: 17 Minute AMRAP 10 sumo deadlift high pull (95#/65#) 10 lateral burpees 200 meter run *200...Read More

By: Joel Cochran We talk a lot about myofascial release (also known as foam rolling) but what exactly is this fascia that we speak of?  Well taking it straight from Wikipedia itself, “Fascia is a thin, tough, elastic type of connective tissue that wraps most structures within the human body, including muscle.” The key word...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 5 scapular pull ups 10 air squats 30 double unders/singles Extended Warm Up: 3 Rounds: 5 pull ups 5 wall balls 10 double unders/singles MetCon: Welded: 3 Rounds 18 pull ups 36 wall balls (20#/14#) 72 double unders *16 minute time cap Cool Down: 2 minute banded overhead...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 20 walking lunges 10 kettlebell press (slow descent) 3 Rounds: 10 PVC overhead squats 10 PVC pass throughs Strength: Snatch (25 minutes) Warm Up: barbell progression Welded & Welded Lean: snatch work MetCon: Warm Up: 2 Rounds 10 calorie sprint bike 1 minute rest Welded & Welded Lean:...Read More

By: Derek Wellock Today the race for first is real. We judge people and define success by how much money you have or how accomplished you are in your career. With this as the definition our society places on us being successful we seem to lose track of our most valuable asset, which is time. We...Read More

GROUP CLASS WORKOUT Warm Up: 3 minute machine 90 second pigeon stretch 1 minute banded ankle distraction Strength: Back Squat (every 1:20) Strength: 5×3 @75-80% Technique: 5×5 moderate weight Welded Lean: no strength Warm Up: 1×10 back squats (empty barbell) 1×3 @40% 1x 3 @50% 1x 3 @60% 1×1 starting weight MetCon: Welded: 30 overhead...Read More

You’re not going to want to miss class today as it is a “retest” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: 30/24 calorie machine 20 tempo squats...Read More

By: Jacob Wellock When it comes to your life, which one do you tend to relate to? Human nature shows that we tend to be more pessimistic if things are not going according to plan. How many average people are there in the world and how many extraordinary people are there in the world? You...Read More