GROUP CLASS WORKOUT Warm Up: 400 meter run or 500 meter row 2 Rounds: 15 goblet squats 10 pushups 15 PVC pass throughs Strength: every 1:20 Guided Barbell Warm Up: 2 Rounds: 5 deadlifts 5 hang power cleans 5 front squats Strength: squat clean 7×2 (rising) start @60% Technique: power clean + front squat MetCon:...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: 400 meter run 20 air squats...Read More

Come Join Us! What: Injury Prevention Seminar When: Wednesday May 31st at 5:30pm Where: Midtown Location in the Yoga Room Who: Three of our Double Edge coaches will be discussing a few topics on injury prevention and will also be featuring our Chiropractor, Dr. Christopher McBroom. We’ll be conducting mobility screenings for everyone in attendance. Topics...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 10 calorie machine 15 Russian kettlebell swings 20 meter overhead carry 10 PVC pass throughs 1 minute banded overhead distraction Strength: Push Press (every 1:25) 5×4 (rising) *Immediately after last set 40/30 (empty) barbell strict press (2 minute cap) MetCon: Welded: 7 Rounds (every 2:30) 12 wall balls (20#/14#) 10...Read More

This week’s Featured Athlete was chosen by Alvie. Jon has been with us only a few months and kills it every morning as a regular at our 5:30AM class. New to DE but not new to Welded, Jon works hard each and everyday and fits right in with the Double Edge community. Keep up the...Read More

Click here for the story behind today’s WOD, “Murph”. GROUP CLASS WORKOUT Warm Up: Pose Method Drills 2 Rounds 5 pull ups 10 push ups 15 air squats 1 minute calf stretch MetCon: Welded & Welded Lean: “Murph” 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile runRead More

By: Leo Fontana Shoulder flexibility and mobility is something many of us lack. Healthy and mobile scapula (shoulder blades), a flexible thoracic spine (mid back), and stability overhead are crucial to being able to go overhead safely. However, we see many people going overhead with poor positioning and on top of it all going heavier...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds Group Rotation 1. 20 GHD back raises 2. 10 single arm kettlebell high pulls 3. 8 high jumps (landing in a deep squat) Hang Power Clean Progression Strength: Hang Power Clean (every 1:15) Strength: 5×2 (rising) Technique: 5×5 MetCon: Welded & Welded Lean: 4 Rounds 2 minute row 2 minute bike 2...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 15 calorie machine 25 band pulls 20 meter overhead carry (each arm) Skill: Muscle Ups (14 Minutes) Progression: 6×5 ring pull ups (:02 up, :02 down) 8×10 ring rows (:03 descent) 6×4 ring dip (:03 hold top) MetCon: Welded & Welded Lean: 12 minute AMRAP 3 Rounds 8...Read More

By: Joaquin Ramirez There are lots of reasons why you should know how and when to scale, but because it’s Injury Prevention Month at Double Edge I want to address why knowing how and when to scale is important for keeping you healthy and injury free. You’ve all heard the coaches say “scale the weight/movement...Read More