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

GROUP CLASS WORKOUT Warm Up: 30/24 calorie machine 20 PVC pass throughs 20 PVC overhead squats bone saw calf smash (30-45 seconds) shin smash (foam roller or lacrosse ball) 2 Rounds: 20 plate hops 10 plate thrusters 5 barbell deadlifts Welded (extended warm up): 2 Rounds (fast): 10 wall balls 5 cleans 3 box jumps...Read More

GROUP CLASS WORKOUT Warm Up: 15 tempo push ups 20 tempo air squats 2 minute PVC front rack stretch 90 second wrist distraction Barbell Warm Up: Front Squat 2×4 @50% 1×3 @60% 1×1 starting weight Strength: Front Squat (every 90 seconds) Strength: 6×3 (rising) Technique: 6×5 (moderate weight) MetCon: Welded: 9 minute AMRAP 9 calorie bike...Read More

This week’s Featured Athlete was chosen by Tammy! Macy has only been a part of the Double Edge family for a few short months but keeps killin’ it everyday! Keep doing work girl! It’s paying off! “My #DECFmonday goes to this girl right here, Macy! Not only has Macy been crushing her workouts at the gym but...Read More

GROUP CLASS WORKOUT Warm Up: 400 meter jog or 500 meter row 2 minute banded pigeon stretch 3 Rounds: 5 barbell squats 15 banded good mornings Strength: Back Squat (every 3 minutes) Welded & Welded Lean: 3×10 @65-70% MetCon: Welded & Welded Lean: 24 minute EMOM 1. 8-12 push ups 2. 30 double unders or 30...Read More

By: Sabrina Blajos Hey my FitFam! So as you all know, May is Injury Prevention Month with an awesome seminar at the end of the month at the Midtown location. I just wanted to give some advice on it. As you all know I am probably the worst with mobility. I was always hopping into...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 8 burpees 10 walking lunges 12 sit ups 20 jumping jacks 3 Rounds (guided) 4 box jumps 4 push press 4 toes to bar MetCon: Welded: Open Workout 12.3 18 minute AMRAP 15 box jumps (24″/20″) 12 push press (115#/75#) 9 toes to bar Welded Lean: Not For...Read More

GROUP CLASS WORKOUT Warm Up: 400 meter run or 500 meter row 20 air squats 10 pushups 90 second banded ankle distraction 2 Rounds (guided) 5 snatch deadlift 5 snatch high pull 5 push press + overhead squat Strength: (every 1:30) Strength: 7×3 snatch (drop and reset) Technique: 7×5 power snatch (light to moderate weight) MetCon:...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 calorie machine 20 banded good mornings 10 glute bridges MetCon: Welded: Team Conditioning 10 Minutes max tire flips/D-Ball toss/carry 1 minute rest 10 Minutes max distance sled drag (135#/90#) 1 minute rest 10 Minutes max 400 meter farmer carry (53#/35#) adv.: 70#/53# Welded Lean: 30 Minute AMRAP...Read More

GROUP CLASS WORKOUT Warm Up: 5 minute AMRAP 10 calorie machine 10 air squats 10 pushups Finish with: 2 minute PVC front rack stretch 90 second banded wrist distraction MetCon Warm Up: 2 Rounds ( for speed) 3 squat cleans @50% 5 pull ups 8 calorie row MetCon: Welded & Welded Lean: Every 5 Minutes...Read More