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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

GROUP CLASS WORKOUT Warm Up: 4 Rounds 30 second front leaning rest 5 tempo push ups 10 calorie machine Strength: Welded: dumbbell bench press 5×5 (heavy)/technique: 5×10 (moderate) AND strict dips 5×10 (ring, bar or bench) Welded Lean: no strength MetCon: Welded: Open Recovery 20 minute bike Finish with: ROMWOD Welded Lean: 50-40-30-20-10 single unders walking suitcase lunges (35#/26# kettlebells, total) single arm kettlebell clean and jerks (total) adv.: double undersRead more