GROUP CLASS WORKOUT Warm Up: Coaches Choice Accessory Work: 3 Rounds 10 archer ring rows 45 second plank 10 tempo air squats MetCon: Welded: 3 Rounds 75 double unders 40 wall balls (20#/14#) scaled: 100 singles *14 minute time cap Welded Lean: Choose One For Time: 300/250 calorie bike OR 5K row OR 5K skiRead More
At Double Edge we offer comprehensive group class programming, online training templates, 1 on 1 technique training and even personalized programming to help you reach your next PR or fitness goal. But no matter how good the coaching or programming is inside the gym, your performance will suffer if you aren’t focusing on what you...Read More
You’re not going to want to miss class today as it is a “test” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 single arm kettlebell...Read More
By: Joel Cochran “There can be inflammation without healing, but there cannot be healing without inflammation.” We have all been there before, sidelined with an injury running home to start icing the injured area and keep inflammation down by taking an Advil or two. But what if we were to tell you that after all...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) Accessory Work: 3×6-8 dumbbell row 3×12 push ups MetCon: Welded: 20 snatches (95#/65#) 400 meter run 15 snatches (115#/75#) 400 meter run 10 snatches (135#/95#) 400 meter run 5...Read More
GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 bird dog 30 second plank march 5 inch worms 2 Rounds 15 scap push ups (from elbows) 15 Russian kettlebell swings Strength: Deadlift (14 minutes) Find 1 rep max OR 6×3 (moderate to heavy weight) MetCon: Welded: 11 minute AMRAP 10 single arm dumbbell overhead squats (50#/35#)...Read More
Today’s MetCon is in honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation...Read More
This week’s Featured Athletes were chosen by Coach Dawn! Keep up the great work ladies, you’re an inspiration to us all! “My Member Monday goes out to 2 of my favorite evening members, Lois and Betty. They work hard and have made some amazing gains in their time here. They inspire me and others around...Read More
(Featured Image: Rubios Photography) By: Tammy Hamilton A lot of times when I ask what my clients what their goals are during a nutrition consultation I hear “I want to lose 10lbs”, “I want a 6 pack” or “I want to gain muscle”. Which are all great end goals but what I don’t usually hear...Read More
