GROUP CLASS WORKOUT   Warm Up: 75 sec plank 3 Rounds 10 goblet squats,  6 jump switch lunges each   leg, 4 inchworms   Strength: 4×6 Back Squat @70% (Every 90 seconds)   Metcon: Dynamic For Time: 21 Box Jumps 24/20 15 Pull Ups 9 Cleans @165/115 35 Cals 9 Cleans @165/115 15 Pull Ups 21...Read More

  GROUP CLASS WORKOUT   Warm Up: 7 Rounds 30/15 Double Under Practice 20 PVC PT, 15 Pushups   Skills: Tire flips, Dips/Ring Dips/MU, HSPU/Wall Climbs 16 Minutes   Metcon: Welded 5 Rounds 10 T2B 15 Cal Row 20 Wall Balls 20/14   Welded Lean 4 Rounds 200 Run 15 KB Swings 53/35 20 Plank...Read More

Why Welded Kids By: Daniel Schott It is summer time!  The sun is shining and the kids are out of school. This brings up every parents dilemma. What do you do with the kids to keep them busy and active during the summer? The simple answer is to enroll them into Double Edge Fitness’s KidFit...Read More

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 15 burpees 2 rounds 15 PVC PT, 10 stretch lunges, 5 inchworms   Strength: 30 Strict Chin Ups/ 45 Ring Rows 100 Banded Face Pulls 40 Hand Release Pushups   Metcon:   Welded Partner 2 Rounds for Time: 15 Squat Clean and Jerks 155/105 30 Ring...Read More

Group Class Workout   Warm Up: 30/25 Cal GO Hard, get warm! 2Rds: 10 OH plate lunges, 20 banded GM, 20 hollow rocks Finish with: 1 Min Banded Hip Capsule, 20 PVC PT   Strength: Find 1RM Front Squat 14 Minutes Focus: Maintain tightness throughout body Lean: 5×3 (Rising)   Metcon:   Welded   For...Read More

By: Sabrina Blajos So as I’m sitting here after my WOD, I’m thinking to myself how good I feel and the words Look Good, Feel Good, Play Good come to my head. For those of you who don’t know those were the words I lived by in College. Both on the Court (volleyball) and off....Read More

Group Class Workout   Warm Up: 2rds: 60 sec machine, 10 pushups, 15 air squats 75ft single arm KB OH walk, with 10 presses each arm Finish with: 20 scorpions, 15 PVC PT, GM   Skills: Pullup Progression (5 Minutes) Practice Pullups or another skill (10 Minutes)   Metcon: Welded   3 Rounds for Time:...Read More

By: Joaquin Ramirez All too often do I hear disappointment in people’s voices when the gym doesn’t go as well as planned. It is very common to be your worst critic and it is okay to get a little fired up about bad performances. The reason we get fired up is because we care. The...Read More

We have been getting a lot of questions about nutrition lately so I decided to dive into it a little bit. The first step is to stop eating out and start eating in. Home cooked meals are much easier to track and keep healthy. Research shows that you eat 20-40% more calories at restaurants. When...Read More

Group Class Workout   Warm Up: 30/25 Cal Machine, 20 pushups, 20 arm circles, 15 DB Thrusters, 10 lunges each leg Finish with: 1 Min Banded OH Distraction, 15 PVC PT, GM   Strength: Push Press 5×5 Increase in weight (Every 90 seconds) Start at 65%   Metcon:   Welded 4 Minutes to Complete:   ...Read More