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GROUP CLASS WORKOUT Warm Up: 8 Min. AMRAP 30 sec. Plank 5 Burpees 3 Inch Worms 10 Tempo Air Squats (3 sec. Down) Strength: Tempo Front Squat (every 2:00) 5×3 @ 65-70% (3 sec. down) MetCon: Build: 10 Rounds 4 Power Cleans (115#/75#) 5 Pull Ups or 10 Ring Rows 14 Minute Time Cap Welded: 10 Rounds 2 Power Cleans (175#/120#) 4 C2B 14 Minute Time Cap Warrior: 10 Rounds 2 Power Cleans (225#/155#) 2 BMU 14 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice (Dynamic Warm Up) Row Game Strength: Power Snatch (every 2:00) Build: 6×5  Weld: 6×3 (choose weight) War: 6×2 (heavy) MetCon: Build: 10 Minute AMRAP 10 Power Snatches (75#/55#) or Power Cleans (95#/65#) 15/12 Cal. Row Welded/Warrior: 10 Minute AMRAP 10 Power Snatches (95#/65#) 15/12 Cal. Bike LEAN CLASS WORKOUT Warm Up: Coaches Choice (Dynamic Warm Up) Row Game MetCon: South Lean: 5 Rounds 1K Row 30 KB Swings 20 Goblet Squats 35 Minute Time Cap Midtown Lean: Strength: 4×12 DB Step Ups 4×5-8 Strict Pull Ups 4 Rounds 90 sec. work/30 sec. rest 1. Max Cal. Ski 2. Dual DB Hang Snatch (35#/20#) 3. AbMat Sit Ups (Adv. lemon squeeze)  Read more

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