GROUP CLASS WORKOUT Warm Up 4 Rounds 10 Russian kettlebell swings 5 goblet squats 2 Rounds 10 strict press 10 barbell good mornings Strength: Power Clean + Push Jerk (every 1:15) 10×2 MetCon: Welded Rx: For Time: 45 calorie bike 2 Rounds 5 deadlifts (315#/205#) 10 lateral burpees 10 minute time cap Lean: For Time:...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 35 Minute AMRAP 1 mile run or 2K row 40 wall balls (20#/14#, 10”/9”) 80/65 calorie ski or bike 100 walking lunges WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: 1 Squat Snatch + 1 OHS (every 1:15) 8 Sets (Heavy) Snatch Pulls (every 1:30) 6×4 @100% of...Read More

This week’s Featured Athlete was chosen by Coach Jacob! There are very few women as driven, motivated and inspirational as Lindsey! Keep crushin’ it Lindsey! 💪🏽 “My #DECFMonday goes out to Lindsey Boston for being a total badass. She brought home the gold medal from jiu-jitsu match this last weekend and suffered a grade 3...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded good mornings 15 dumbbell/kettlebell rows (each side) 8 jump squats (increase in height) Strength: Deadlift (every 2:00) 5×5 (double overhand grip, no hook) MetCon: Welded Rx & Lean: For Time: 50 burpees 50 box jump overs (24”/20”) 50 toes to bar 18 Minute Time CapRead More

By: Jacob Wellock For those of you that don’t know, we are starting a podcast! We are very excited about this. What is the name? The name of the podcast is Reps of Discipline. We came up with that name, because if you want to accomplish anything of significance in life, it is going to...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 30 Air Squats, 400 Meter Run/500 Meter Row or 20 Cal. Bike, 10 Strict Dual DB/KB Press MetCon: Welded Rx: Partner WOD 16-14-12-10 squat clean thrusters 40-40-40-40 calorie row 25 Minute Time Cap Weights: 16 @135#/95# 14 @155#/105# 12 @175#/120# 10 @195#/125# Individual WOD 8-7-6-5 squat clean thruster...Read More

This past Saturday we had our 4th annual max with the coaches at Double Edge South.  To say it was a success is an understatement as we had 28 of 30 members hit a PR on their snatch, and 29 of 30 hit a PR on their Clean & Jerk! We want to thank all...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 5 tempo push ups (53X2) 20 banded tricep extensions 10 ring rows Strength: Bench Press (every 2:00) 6×3 (heavy) Intro: 6×5 (moderate) MetCon: Welded Rx & Lean: For Time: 40 deadlifts (225#/155#) 30 chest to bar pull ups 20 handstand push ups or 40 push ups 10 power...Read More

1 Serving 6 oz Top Sirloin Steak 4 oz Fresh Zucchini 2 oz Fresh Onion 4 oz Fresh Bell Pepper 1 Tbsp Extra Virgin Olive Oil Seasoning Options Pink Himalayan Salt Garlic Powder Onion Powder Black Pepper Steak Rub Preheat oven to 350 degrees Tenderize steak to about 1/4’’ thick. Cut veggies into long thin...Read More

By: Leo Fontana Alright team, this is a blog for myself, if you find value and would like to be better with your time then let me know I would love to help you or just keep you accountable. Are you like me and think by the end of the day that there aren’t enough...Read More