GROUP CLASS WORKOUT Warm Up: 4 Rounds 30-45 second plank 10 ski jumps 10 Russian kettlebell swings Strength: Tempo Clean Deadlift (every 2:00) 2×5, 2×4 *Load is not the focus, perfect form and sticking to the tempo is the focus here. MetCon: Welded & Welded Lean: 6 Rounds 400 meter run 20 V-Ups 20 jump switch...Read More

By: Leo Fontana When it comes to the word exercise, some of the things we can think of right away are, stress relief, weight loss, makes me feel more energized and so on. When it comes to the word Crossfit we generally think of things like functional movements, constantly varied, performed at high intensity. These...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 single arm kettlebell front rack split squats (each side) 20 glute bridges 15 single arm kettlebell bent over rows 10 single arm kettlebell presses Finish with: 10 tempo air squats Accessory Work: Super Set: 3x 4-6 reps tempo pronated strict pull up 3x 4-6 reps tempo half...Read More

GROUP CLASS WORKOUT Warm Up: Round 1: 90 second machine, 20 air squats, 8 burpees Round 2: 60 second machine, 15 air squats, 6 burpees Round 3: 30 second machine, 10 air squats, 4 burpees Accessory Work: Super Set: 3x 6-8 tempo single leg Romanian deadlift 3x 20 seconds star plank (each side) MetCon: Welded: “Boulder”...Read More

By: Derek Wellock Hopefully, the title of this motivates you to want to read it.  You might have noticed a new approach to warm-ups for our classes at Double Edge.  We are striving to make warm-ups as valuable as the rest of the workout, and as a consumer of our product, I would like to...Read More

GROUP CLASS WORKOUT Warm Up: 1 minute passive bar hang 10 push up 2 Rounds 250 meter row 10 dual kettlebell thrusters 10 dual kettlebell push jerks Finish with: 10 scap push ups Strength: Push Press (every 1:15) 5×4 (choose weight) MetCon: Welded: 2 Rounds 800 meter run 15 kettle bell swings (70#/53#) 30 push...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 scap pull ups 7 ring rows 20 second side plank 7 single arm kettlebell push press (each arm) Skill Work: 1x max set unbroken kipping pull ups 3x 5-8 reps tempo strict pull ups (use band if needed) MetCon: Welded: 13 minute AMRAP 9 snatches (95#/65#) 9...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 800 meter run 15 clean and jerks (135#/95#) 15 toes to bar 800 meter run 10 clean and jerks 15 toes to bar 800 meter run 5 clean and jerks 15 toes to barRead More

GROUP CLASS WORKOUT Warm Up: 30 walking lunges 2 Rounds 10 side plank rotations (each side) 15 banded face pulls 20 second hanging tuck Strength: 3×5 RNT reverse lunge (each leg) 3×5 strict toes to bar MetCon: Welded & Welded Lean: 6 Rounds 4 deadlifts (75-80%) 10 bar facing burpees 20/15 calorie bike/row (alternate machine)...Read More

By: Jacob Wellock When we are kids, we have large dreams, maybe not goals, but an extraordinary vision to do things that we want to continually make us happy and possibly those around us. Now, as we get older these dreams and visions slowly start to dissipate, whether that is we gave up on them,...Read More