GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx and Lean: For Time: 3K row 100 AbMat sit ups 150/130 calorie bike 100 walking lunges 50 burpeesRead More
This week’s Featured Athlete was chosen by Coach Joaquin! Keep up the great work Steve! “My #DECFMonday goes out to Steve!! His very first visit was January 3rd 2018. Since then he has logged 227 total visits! He dropped body fat, learned gymnastic skills like ring and bar muscle ups, put up 300+ lbs in...Read More
With Thanksgiving only days away we wanted to share our gratitude to all of our members by saying thank you for supporting our dream; Double Edge wouldn’t be where it is at if it wasn’t for you! As a reminder we will be closed starting on Wednesday 11/20 at 1pm and continuing through Friday 11/22...Read More
HOLIDAY HOURS REMINDER: Wednesday 11/21: Last class of the day at both locations is Noon, all afternoon class are cancelled. Thursday 11/22: Both locations closed Friday 11/23: Both locations closed GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx and Lean: Partner WOD For Time: 20 clean and jerks (155#/105#) 30 back squats (155#/105#) 40 pull ups 150...Read More
1 Serving 2 Slices Dave’s Killer Bread (Toasted) 4 oz Turkey 2 Slices Bacon 1/2c Romaine Lettuce 1 Tomato Slice 1 Slice Cheese (Swiss) 2 Tbsp Cranberry Sauce 2 Tablespoons Mustard Char the turkey if desired and cook bacon thoroughly. Put together the tastiest Thanksgiving sandwich west of the Mississippi and enjoy! Macros Protein 54...Read More
By: Joaquin Ramirez (http://dietitiannalini.com/drinking-water-food-find-answer/man-eating-spaghetti-foods-make-you-hungrier/) This time of year it is easy to get off track with all the holiday parties and potlucks. I want to be the first to tell you that it’s okay! When it comes to good nutrition there is a balance we are looking for throughout the year. Now, this doesn’t mean...Read More
GROUP CLASS WORKOUT Warm Up: Banded Front Rack Stretch (90 sec. each side) 3 Rounds 5 tempo goblet squats (5 sec. down) 10 leg swings (each leg) 15/12 calorie machine Strength: Front Squat (10 minutes) Find 1 rep max Intro: 4×6 (light) MetCon: Welded Rx: “Going The Distance” 15 Minute EMOM 3 Power Snatches (115#/75#) 3...Read More
GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded good mornings 5 jump squats or 5 broad jumps 25 kettlebell shrugs Strength: Hang Power Clean (every 1:30) 6×3 (rising) MetCon: Welded Rx: 4 Rounds 10 single arm dumbbell shoulder to overhead (60#/45#, each arm) 12 toes to bar 14 box jumps (24”/20”) 12 minute time cap Lean:...Read More
