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

By: Tammy Hamilton Have you heard the term that losing weight is all about “calorie in, calorie out”? Or that if you are overweight it’s because you eat too much or you exercise too little (or both)? And that it’s a simple math calculation as to why you aren’t getting the results you want? That...Read More