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GROUP CLASS WORKOUT Warm Up: 3 lap run around gym 3 Rounds 5 dumbbell clean and jerk (each arm) 10 sit ups 10 calorie machine Coach led clean and jerk progression Strength: Clean & Jerk (every 1:15) 9×2 MetCon: Welded: 14 minute EMOM 1. 20/14 cal. bike 2. 40 double unders Welded Lean: 35 Minute AMRAP 3 Rounds 15 burpees 45 double unders/90 singles or 15 double unders 3 Rounds 12 hang squat cleans (115#/75#) 36 calorie machine
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On Friday, May 25th Double Edge will be honoring LT. Michael P. Murphy in the annual workout “Murph”. Whether you are experienced with this workout or brand new to it, this will challenge you mentally as much as physically with the average finish time of Murph being around an hour. This is one of our favorite workouts because it not only honors a fallen hero, it also is a great measurement of your fitness which you can continually retest each year. So come prepared to push your limits as we participate in this annual workout. For more information about The Murph Challenge head to themurphchallenge.com.
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By: Savina Brown Contrary to popular belief, yoga isn’t just about flexibility and contorting your body in to crazy shapes. It’s also about rebuilding, strengthening, and sculpting muscles as well. Think you get enough of that in Welded? Think again. Although Welded is a great way to develop full-body strength, it is also easy to sustain imbalances in the body. Larger muscle groups begin to take over smaller muscle groups and stabilizers due to lack of mobility or lack of use. Ever heard the saying, “use it or lose it?” That’s exactly what’s happening here. Once those big muscle groups take over, they no longer recruit smaller muscle groups and stabilizing muscles to help them out. Hence, you’re losing the strength and ability of these muscles. No fear yoga is here! Many of the postures in yoga encourage proper alignment, balance, and stabilization. Meaning that yoga uses and reinforces muscles...
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GROUP CLASS WORKOUT Warm Up: Coaches Choice Dynamic Range of Motion MetCon: Welded: 18 minute AMRAP 2 Rounds 10 power snatches (135#/95#) 12 bar facing burpees 2 Rounds 30 wallballs (20#/14#) 30/24 calorie bike Welded Lean: 18 minute AMRAP 200 meter run 10 deadlifts (135#/95#)
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By: Kris Thompson Mark your calendars for June 23rd, it’s our Annual Day at the Lake event and it’s always a good time! To help kick off the summer and get ready for the event we’re having our yearly instagram contest where this year’s prize will be an awesome Yeti Tudra 45 Hard Cooler! All we want is to see how you express your fitness outdoors! Here’s what you’ll need to know to enter: Start Date: Monday, May 21st End Date: Thursday, June 21st (winner will be announced June 23rd at the event) Details: Prizes will be awarded for a raffle winner and a “Coach’s Choice” Theme: How do you express your fitness outdoors? Rules: – Must be a Double Edge Fitness member – Must be a picture (no videos, boomerangs, etc.) – Must be wearing any Double Edge Shirt or Tank Top – Must be present at Day at the...
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