GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx: 5 Rounds (Not for Time) 25/20 Cal. Bike 3 Squat Snatches or 5 DL (Choose Weight) 2-4 Ring MU or 8-12 Pull Ups *30 Minute Time Cap Lean: 5 Rounds 15 Burpees 30/24 Cal. Row 15 Hang Power Snatches (65#/45#) 30 V-Ups Finish with: 4...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 Walking Lunges 10 Sit Ups 5 Jump Squats 10 KB High Pulls 20 Banded GM Strength: Back Squat (every 2:00) 5×4 @75-80% MetCon: Welded Rx & Lean: 9 Minute AMRAP 7 Clean and Jerks (135#/95#) 7 Toes to BarRead More

By: Trent Soares Sleep is underrated in the conversation about health. A good night’s rest can reduce stress, improve concentration, productivity, and immune functions. Bottom line is that good sleep is one of the pillars of health along with exercise and nutrition. One tip that I have learned this past Holidays to optimize sleep involves...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Skill Work: 10 Rounds (every 1:15) 1. 2-4 Ring Muscle Ups 2. 4-6 HSPU or 20” HSW Intro: 1. 5 Strict Pull Ups 2. 5 Box HSPU MetCon: 2 Rounds 3 Minute AMRAP 8 OHS (95#/65#) 8 Lateral Burpees 3 Minute AMRAP Max Cal. Row Lean: “Heart Break...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 Cal Machine 10 Goblet Squats (10 sec. pause on last rep) 10 Leg Swings (each side) 8 Single Leg KB RDL (each side) Strength: Squat Clean (12 minutes) Find 1 rep max Intro: 18×1 (light to moderate weight) MetCon: Welded Rx: Test: “The Wall” 10 Squat Clean...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: For Time: 1 mile run or 2K row 120/100 calorie bike WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: 3 Position Snatch (every 1:30) (Floor, Below Knee, Above Knee) 7 Sets @70-75% Deficit Snatch DL (every 2:00) (Stand on 25 pound plates) 5×5 @80% of...Read More

This week’s Featured Athlete was chosen by Coach Wes! Thanks for continuously working hard Shyann, keep up the great work. “My #DECFMonday goes out to Shyann!! You can count on her to always show up to 3:30 with a smile and make you smile as well! She is a great asset to the Double Edge community...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 15 kettlebell deadlifts 10 kettlebell high pulls 5 jump squats Strength: Power Clean (every 1:30) 4×3 (Rising) Intro: 4×5 Welded Rx & Lean: Partner WOD 15 minute AMRAP 30 box jump overs (24”/20”) 40 calorie row 50 calorie bike 40 back squats (135#/95#) 30 toes to barRead More

By: Arthur Anderson Is it good for you or is it bad for you?  Definitely a matter of perspective.  Aside from being a good source of vitamin C what else does orange juice provide? Roughly the equivalent of 2 tablespoons of sugar (26 grams) or the equivalent sugar in a can of Coke. When orange juice...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 4 tempo push ups (53X0) 25 banded tricep extensions 10 PVC pass throughs Strength: Bench Press 5×5 (choose weight) MetCon: Welded Rx: For Time: 40/30 calorie bike 20 thrusters (115#/75#) Lean: 5 Rounds 1K row 1 minute rest Then: 5 Rounds 15 push ups 30 air squats Intro:...Read More