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GROUP CLASS WORKOUT Warm Up: 3 Rounds 20 banded good mornings 15 banded air squats 10 kettlebell swings Strength: Clean (14 minutes) Strength: find 1 rep max Technique: 8x 2 power cleans + 1 front squat MetCon: Welded: For Time: 30 hang power cleans (135#/95#) 30 pull ups 30 calorie row *9 minute time cap Welded Lean: 2x 15 minute AMRAP 20/15 calorie bike 1 minute plank 20 ring rows 20 oblique V-Up (each side) *2 minute rest between AMRAPsRead more

GROUP CLASS WORKOUT Warm Up: Coach’s Choice MetCon: Welded: Nutrition Challenge Partner WOD (Retest) For Time: 100 thrusters (75#/55#) 80/70/60 calorie row 60 toes to bar or 120 knee raises 50 thrusters (95#/65#) 40/35/30 calorie row 30 toes to bar or 60 knee raises Cash Out: 30 synchronized bar facing burpees *30 minute time cap Welded Lean: 50-40-30-20-10 wallballs (20#/14#) 400 meter med. ball run after each set of wall balls If you cannot run: 50-40-30-20-10 calorie bike *24 minute time capRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 2 Rounds 100/80 calorie bike 75 kettlebell swings (53#/35#) 50 push ups 25 pull ups 100/80 calorie rowRead more

This week’s Featured Athlete was chosen by Coach Arthur! Keep up the amazing work Paula! “My #DECFMonday goes out to #DECFMasters member Paula Leasure.  Paula joined the Double Edge community in September of last year.  She rarely misses a Masters workout and it shows.  Paula has lost a bunch of weight and on her retest of “Jackie” last week took 2 minutes off her prior time; that’s pretty awesome. When Paula started with Double Edge she was unable to get into an overhead position with her presses.  Today, after a some physical therapy and strength exercises, she has succeeded in reaching that overhead position.  She continuously strives to better herself. Thank you Paula for coming to every Masters’ class with a smile on your face and a can-do attitude.” – Coach ArthurRead more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 single arm dumbbell push press 10 calorie row 10 banded tricep extensions Strength: Bench Press (every 1:45) 8×5 (choose weight) MetCon: Welded & Welded Lean: Buy In: 400 meter run or 500 meter row 18-15-12-9 thruster (95#/65#) lateral burpees Cash Out: 400 meter run or 500 meter row *20 minute time capRead more