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GROUP CLASS WORKOUT Warm Up: 2 Min. Machine 2 Rounds 10 SA KB Hang C&J (each arm) 10 SA KB Front Squats (2 sec. pause at bottom) Finish w/: 20 Hollow Rocks Strength: Squat Clean (every 1:30) Build: 5×3 PC + FS Welded/Warrior: 5×1 @80% MetCon: Build: 4 Rounds 20 Wall Balls (14#/10#) 12 Pull Ups or 24 Ring Rows 9 Minute Time Cap 5 Minutes Squat Clean Practice Welded: 4 Rounds 20 Wall Balls (20#/14#) 12 Pull Ups 9 Minute Time Cap 5 Minutes to find 1RM Squat Clean Warrior: 4 Rounds 20 Wall Balls (20#/14#) 12 C2B 9 Minute Time Cap 5 Minutes to find 1RM Squat CleanRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 38 Minute AMRAP 30 Wall Balls (Light) 30/25 Cal. Row 30 KB Swings (53#/35#) 30/25 Cal. Bike WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Clean and Jerk (every 1:15) 10×1 Squat Snatch (every 1:15) 10×1  Broad Jump 8×5 (As far as possible) *1 minute rest after each set.Read more

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