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GROUP CLASS WORKOUT Warm Up: 3 Rounds 1 banded lateral walks down and back 15 banded good mornings 15 second side plank (each side) MetCon: Welded & Welded Lean: 3 Rounds of 2 minute AMRAP per Station 1. fat bar deadlift (choose weight) 2. 50′ kettlebell overhead carry 3. 50′ single arm suitcase handle carry 4. L-sit tuck hold 5. burpees over wall 6. rope climbsRead more

GROUP CLASS WORKOUT Warm Up: 2 minute machine 2 laps around the gym 75′ bear crawl 75′ crab walk Accessory Work: 12 minute AMRAP 4 single leg Romania deadlift (cross body, each leg) 45 second plank 30 second wall sit MetCon: Welded: 4 Rounds (NOT for Time) 2 Rounds 15 kettlebell swings (53#/35#) 15 air squats 200 meter run 2 Rounds 5 hang power cleans (155#/105#) 10/7 calorie bike Welded Lean: 5 Rounds (NOT for Time) 500 meter row 20 rower pike ups 10 dual kettlebell thruster (choose weight)Read more

By: Kris Thompson We’re a few more days out from this year’s Battle Grounds event where there will be some awesome athletes competing for a cash prize and title of Battle Grounds Champion. Here are some event details whether you’re competing or just spectating that you might be interested in. Good luck to those competing and we can’t wait for another great event! ————————————————————————————- Registration Deadline: 12PM Wednesday, August 22nd Event Date: Saturday, August 25thand Sunday, August 26th Event #1 heat #1 starts at 7:30AM Saturday Event #4 Heat #1 starts 8AM Sunday Notes: South location Saturday classes will be cancelled Location: Double Edge Fitness – South Divisions: Rx, Masters, Scaled WORKOUTS RX DIVISION: Event #1 For Time: 4 mile Assault Bike 3K row 2 mile Run *47 Minute Time Cap Event #2 Ascending “Randy” For Time: 35 Snatches (75#/55#) 25 Snatches (95#/65#) 15 Snatches (165#/115#) *9 minute time cap Event #3 “Speed...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds (each arm) 10 single arm kettlebell high pulls 10 single arm kettlebell front rack squats 10 single arm kettlebell swings Finish with: 20 kettlebell push presses 20 PVC pass throughs Strength: Snatch (14 minutes) Strength: find 1 rep max Technique: 7×3 (3 second pause above the knee) MetCon: Welded: 10 minute AMRAP 15/12 calorie row 10 shoulder to overhead (135#/95#) 5 ring muscle ups/15 pull ups Welded Lean: 3x 12 minute AMRAP 30/24 calorie bike 20 kettlebell swings (53#/35#) 15 hollow rocks 1 minute rest after each AMRAPRead more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 single arm kettlebell front rack split squats (each side) 20 glute bridges 15 kettlebell bent over rows 10 kettlebell presses (each arm) Finish with: 10 tempo air squats Strength: Back Squat (every 1:30) 5×4 (rising) MetCon: Welded: For Time: 40 thrusters (95#/65#) 200 meter run 30 chest to bar 200 meter run 20 lateral burpees 200 meter run *18 minute time cap Welded Lean: For Time: 800 meter run 30 deadlifts (155#/105#) 60 air squats 180 double unders OR 360 singles *15 minute time capRead more