GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 kettlebell deadlifts 5 strict pull ups/10 ring rows 5 goblet squats Strength: Deadlift (every 1:30) Welded: 5×3 Welded Lean: no strength MetCon: Welded: 15 minute AMRAP 30 wall balls (20#/14#) 15 kettlebell swings (53#/35#) 15 calorie row Welded Lean: 35 Minute AMRAP 100/80 calorie bike 100 single arm dumbbell push press (50#/35#, 50 each side) 50/40 calorie bike 50 dumbbell push press 50 toes to bar or 100 knee raisesRead more

GROUP CLASS WORKOUT Warm Up: PVC front rack stretch (90 seconds) 3 Rounds: 15 banded good mornings 6 single arms thrusters 8 single arm high pulls Stength: Squat Clean Thruster (ever 1:15) 8×2 MetCon: Welded: 15 power cleans (135#/95#) 75 double unders 15 power cleans (185#/125#) 75 double unders 15 power cleans (205#/135#) 75 double unders scaled: single unders + 5 burpees 115#/75#, 135#/95#, 155#/105# *15 minute time cap Welded Lean: 5 Rounds 10 deadlifts (155#/105#) 20 calorie row *15 minute time capRead more

REMINDER: CLASSES AT MIDTOWN ARE CANCELLED FOR 18.5 THROW DOWN AND BBQ! GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 10 Rounds (every 3 minutes) 20/15 calorie machine 15 KB swings 10 air squatsRead more

This week’s Featured Athlete was chosen by Joel! Keep up the awesome work Matt! “My DECF Member Monday goes out to Matt who first come to Double Edge just to “sweat” in our Masters Class and now he is a Tier 3 athlete who not only “sweats” but moves some serious weight!  I couldn’t be more proud of his hard work and determination!  I can’t wait to see where he will be a year from now!” – Coach JoelRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded: 7 minute AMRAP 3 thrusters (95#/65#) 3 chest to bar 6 thrusters 6 chest to bar 9 thrusters 9 chest to bar etc… Welded Lean: 5 Rounds 20 calorie row 2 minute plank 400 meter run OR 15 burpees *30 minute time capRead more