GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 SA KB Front Rack Split Squat (each side) 20 Glute Bridges 15 SA KB Bent Over Rows (each arm) 10  SA KB Press (each arm) Finish w/: 10 Tempo Air Squats (55X0) Strength: Back Squat (every 2:00) 4×3 (choose weight) MetCon: Build: 7 Rounds 7 Pull Ups or...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 SA KB Bent Over Rows (each arm) 10 SA KB Front Squats (each arm) 10 SA KBS (each arm) MetCon: Build: 25 Minute AMRAP 25/20 Cal. Bike 25 DU or 75 Singles 10 G2OH (95#/65#) Welded: 25 Minute AMRAP 500 Meter Row 50 Double Unders 5 Squat...Read More

GROUP CLASS WORKOUT Warm Up; Coaches Choice MetCon: 35 Minute AMRAP 40 Cal. Bike 30 Box Jump Overs (24”/20”) 40 Cal. Row 30 Hang Power Cleans (95#/65#) 40 Cal. Ski 30 Lateral Burpees WEIGHTLIFTING (Midtown 10:30AM) Warm Up; Coaches Choice Weightlifting: Power Clean + Push Jerk + Split Jerk (every 1:30) 8 Sets Split Jerk...Read More

This week’s Member Highlight was chosen by Coach Trent. Mike has been a great part of the DE Community and works hard every time he’s the gym. Keep it up! “Mike Mike Mike Mike. As soon as Michael Cook walked into Double Edge he fit right in with the 5AM Crew. He’s always gotta one...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Scap Pull Ups 20 Banded Face Pulls 10 Push Ups Finish w/: 20 DB Curls (moderate-light) Skill Strength: (10 Minutes) 4×15 Banded Chin Ups (unbroken) 4×10 Strict Dips MetCon: Build: For Time: 50 Wall Balls (14#/10#) 14 C&J (115#/75#) 25 Wall Balls 7 Clean and Jerks 13...Read More

By: Derek Wellock I am not sure there has been much thought or discussion around certain aspects of training from 5am-7am.  I wanted to share some insight on how to optimize your training for this time of day.   The best time of day to train is the time you get the work done.  Especially for...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: Partner WOD 20 Minute AMRAP 20 Power Snatches (75#/55#) 20 OHS (75#/55#) 30 Lateral Burpees 30 Cal. Row Welded: Partner WOD 20 Minute AMRAP 20 Power Snatches (95#/65#) 20 OHS (95#/65#) 30 Lateral Burpees 30 Cal. Row Warrior: Partner WOD 20 Minute AMRAP 20 Power Snatches...Read More

GROUP CLASS WORKOUT Warm Up: 100′ Bear Crawl 100’ SA DB OH Carry (each arm) 2 Rounds: 10 SA DB Thrusters (each side) 10 SA Hang DB Snatches (each arm) Strength: Hang Squat Snatch (every 1:30) Build: 5×4 HPS Weld: 5×2 War: 5×1 (Heavy) MetCon: Build: 8 Minute AMRAP 10 Double Unders or 50 Single Unders...Read More

GROUP CLASS WORKOUT Warm Up: 7 Min. AMRAP: 10 Kipping KB High Pulls 10 Goblet Squats 5 BB DL 5 BB Squats (any style) MetCon: Build: 3 Rounds 15 Pull Ups or 30 Ring Rows 10 Front Squats (115#/75#) 8 Minute Time Cap 5 minutes to practice a heavy clean Welded: 3 Rounds 12 C2B Pull...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 SA KB High Pull 10 SA KB Press 20 Jump Switch Lunges  Skill Accessory Work: (14 Minutes) Build: 7×8 Banded C2B Welded: 7×4 Strict C2B Warrior: 7×3 L-Sit Pull Up *Complete 2 HSPU after each set MetCon: Build: 9 Minute AMRAP 9 Single Arm KB Press (each...Read More