GROUP CLASS WORKOUT Warm Up: 90 sec. Banded Front Rack Stretch (each side) 3 Rounds 15 Ring Rows 10 Dual Bent Over KB Row 5 Dual KB Front Squat 2 Rounds: 5 Front Squats 10 Leg Swings (each side) Strength: Front Squat (every 2:00) 5×3 @70% (20010) MetCon: Welded & Welded Lean: For Time: Part 1...Read More

By: Joaquin Ramirez (Greg Glassman, CF-L1) As most of you know by now Crossfit has proven to be a very effective way of improving health and fitness. Greg Glassman the founder of Crossfit has laid out this pyramid (above) as a guide for us to follow on this fitness journey. Did you notice that the...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 8 Single Arm Kettlebell High Pulls 8 Single Arm Presses 16 Banded GM 20 Banded Pull Aparts 30 second Plank Strength: Strict Press (every 2 minutes) 6×8 (2 sec. pause at top of each rep) and 4-6 reps strict ring pull ups or 8-12 ring rows MetCon: Welded:...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10/8 calorie bike 10 Russian kettlebell swings 5 jump squats Strength: Power Clean (14 minutes) Find 1 rep max Technique: 14 minute EMOM 2-3 reps (light weight) MetCon: Welded: For Time: 15-12-9 clean and jerks (135#/95#) 30/25-30/25-30/25 calorie row 15 minute time cap Welded Lean: For Time: 15-12-9...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 35 minute AMRAP 30/25 calorie machine 2 Rounds 15 deadlifts (135#/95#) 15 bar facing burpees 30/25 calorie machine 2 Rounds 50 double unders 25 air squatsRead More

This week’s Featured Athlete was chosen by Coach Joel! Years of consistency, we love you Hannah! Every Monday our coaches get the opportunity to highlight one of our members at Double Edge. Today was my turn and I wanted to highlight Hannah who has been a member with us since the beginning! Hannah is an amazing...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 3×5 scapular contractions (2 second pause at top) 20 dual micro plate high pulls 8 burpees with jump squat 4 reps Cossack squat stretch (3 second each side) Skill: 4 Rounds (90 Sec. Each Station) 1. handstand walk/wall walks/standing pikes 2. ring muscle ups or L-Sit banded face...Read More

By: Dawn Swinney Most people with an active lifestyle have experienced some kind of setback, whether it’s an ill-timed sickness or an injury (is there EVER a good time for one of those?!). It can be extremely frustrating, sometimes downright scary, and often requires adjusting your “normal” routine. Maybe you have to dial back the...Read More

GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP 5 or 15 double unders/30 singles 20 banded good mornings 10 single arm kettlebell high pulls (1 second  pause at top) 10 single arm kettlebell presses (5 second pause at top) Strength: Power Snatch (every 1:30) 7×3 (3 second concentric) MetCon: Welded: Partner WOD For Time: 21-15-9 hang...Read More

GROUP CLASS WORKOUT Warm Up: 12 minute EMOM 1. 45 second machine 2. 15 second plank (each side) + hollow body hold w/remaining time 3. 5 single arm kettlebell swings (each arm) + 7 goblet squats Strength: Back Squat (every 2:00) 5×3 @70-75% (3 second down, 3 second pause at the bottom of last rep) MetCon:...Read More