This week’s Featured Athlete was chosen by Coach Derek! Way to go Amanda, keep crushing’ it! Thanks for being a great representative of the DE Community! ⠀ “Amanda from day one, has never had a problem giving me a hard time. Not only has she drank the Welded KoolAid, but she is one of the biggest advocated for the Double Edge Community. She uses her fitness to protect and serve our community as a police officer, which I am grateful for her service. Most importantly, when she is in class, she elevates everyone around her, cheers for everyone and supports everyone. She loves coffee, is jacked, works hard, is kind and supportive. We are blessed to have her as part of the Double Edge Community. Thank you for being awesome!” – Coach Derek⠀⠀Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 20 Banded Face Pulls 20 SA KB Suitcase DL) 10 Push Ups Accessory Work: 10 Minutes 4x 15 Hammer Curls + 10 Press Build: 4×20 Banded GM Weld/War: 4×8 BB GM (Wide Stance) MetCon: 4 Rounds 25 Cal. Bike 10 HPC (115#/75#) 10 Lateral Burpees 18 Minute Time Cap Welded: 4 Rounds 500 Meter Row 5 HPC (175#/120#) 10 Lateral Burpees 18 Minute Time Cap Warrior: 4 Rounds 500 Meter Row 5 HPC (225#/155#) 10 Lateral Burpees 18 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 1 Min. Passive Bar Hang 10 Tempo Push Ups (3 sec. down) Partner Warm Up: 2 Rounds 250 Meter Row 10 Dual KB Thrusters 10 Dual KB Push Jerks Finish with: 10 Scap Pull Ups Strength: Strict Press (every 1:30) Build: 5×8 Weld/War: 5×3 (Heavy) Finish w/: 100 Banded Tricep Extensions MetCon: Build: 14 Minute EMOM 1. 8 Pull Ups or 16 Ring Rows 2. 8 Box Jump Overs Welded: 14 Minute EMOM 1. 8 C2B Pull Ups 2. 10 Box Jump Overs Warrior: 14 Minute EMOM 1. 10 C2B Pull Ups 2. 14 Box Jump Overs GROUP CLASS WORKOUT Warm Up: 1 Min. Passive Bar Hang 10 Tempo Push Ups (3 sec. down) Partner Warm Up: 2 Rounds 250 Meter Row 10 Dual KB Thrusters 10 Dual KB Push Jerks Finish with: 10 Scap Pull Ups MetCon: South: For Time: 4K Row 100 Weighted Lunges...Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice Strength: Hang Power Snatch (every 1:45) Build: 5×4 Weld/War: 5×3 (below the knee) Finish w/: 40 High Pulls (light) MetCon: Build: 3 Rounds 15 DL (135#/95#) 25 Double Unders or 150 Single Unders 9 Minute Time Cap Welded: 3 Rounds 7 DL (275#/185#) 70 Double Unders 9 Minute Time Cap Warrior: 3 Rounds 7 DL (365#/255#) 100 Double Unders 9 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 SA KB Front Rack Split Squats (each side) 20 Glute Bridges 15 SA KB Bent Over Rows (each arm) 10 SA KB Presses (each arm) Finish w/: 10 Tempo Air Squats (55X0) Strength: Back Squat (every 2:00) Build: 5×5 Weld/War: 5×2 @80% Finish w/: 100 banded GM MetCon: Build: 12 Minute AMRAP 16 Banded Pull Ups 14 HPS (75#/55#) 24 Cal. Row Welded: 12 Minute AMRAP 6 Ring Muscle Ups 18 HPS (95#/65#) 32 Cal. Bike Warrior: 12 Minute AMRAP 16 Ring Muscle Ups 24 HPS (95#/65#) 32 Cal. Bike LEAN CLASS WORKOUT Warm Up: 2 Rounds 10 SA KB Front Rack Split Squats (each side) 20 Glute Bridges 15 SA KB Bent Over Rows (each arm) 10 SA KB Presses (each arm) Finish w/: 10 Tempo Air Squats (55X0) MetCon: South: 35 Minute AMRAP 50/40 Cal. Ski 50 Burpees 100 Air...Read more