GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 2 Rounds 100/80 calorie row 50 V-Ups 2 Rounds 30 hang squat cleans (95#/65#) 30 shoulder to overhead (95#/65#) 2 Rounds 100 walking lunges 30 burpees 40 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Clean and Jerk (12 Minutes)...Read More

This week’s Featured Athlete was chosen by Coach Joel! Jason has been with us since 2015 and has made so much progress in the last year being really dedicated to his form, technique and mobility. It’s paying off! Keep up the awesome work Jason! “My #decfmembermonday goes out to Jason Puccinelli! Jason has been at the South...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: Open Workout 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans (weight #1) 25 toes-to-bars 50 double-unders 13 squat cleans (weight #2) If completed before 8 minutes, add 4 minutes to the...Read More

By: Trent Soares As you may remember from a few of my recent post I have been on this kick to boost my immunity. Living with a toddler who loves to put her hands into her mouth, we are constantly fighting germs in our household. Recently I have been getting sick out of the ordinary....Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 30 Minute AMRAP 7 squat cleans (115#/75#) 4 push jerks (115#/75#) 10 push ups (3 second down) 4 strict toes to bar or knee raises Welded Athlete: 155#/105# OR 30 Minute AMRAP 80/65 calorie each machineRead More

Join us at Double Edge South on Saturday March 9th at 9:30am as we participate in the 2019 Maltz challenge. The Maltz challenge is a fitness test that was created by the DEA to pay tribute to the fallen heroes from all branches of the military. There is no cost to this event and is...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 Cossack squats (each side) 10 sumo kettlebell deadlifts 30 second plank Strength: Sumo Deadlift (every 1:15) 8×3 @70-75% MetCon: Welded Rx & Lean: 14 Minute AMRAP 19 pull ups 19 calorie row 19 calorie bikeRead More

All of us are making an effort to eat healthier by eating less packaged foods and substituting them with fresh foods and organic whenever possible.  And with modern grocery stores we can get almost any vegetable or fruit anytime of the year.  Apples in February and asparagus in September.  How awesome is that!  But, yes...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 calorie machine 10 PVC pass throughs 15 Russian kettlebell swings 5 Cossack squats (each side) MetCon: Welded Rx: Retest: “Ronin” 3 Rounds 100 double unders 10 power snatches (115#/75#) 10 overhead squats 9 Minute Time Cap 5 Minutes to find: 1rep max squat clean Lean: 35 Minute...Read More

Image taken from: https://www.wellplated.com/healthy-breakfast-egg-muffins/ 1 Pan’s Worth  1 cup lightly packed baby spinach — chopped  1c cup finely diced red bell pepper — about 1 small pepper  1c cup finely diced green bell pepper — about 1 small pepper  1c cup quartered cherry tomatoes — or grape tomatoes, about 1 cup whole tomatoes  6 large eggs  4 large egg whites  1/4 teaspoon McCormick Dried Basil  1/4 teaspoon McCormick Dried Oregano  Pinch ground black pepper —...Read More