Blog

By: Jacob Wellock This goes without saying, but we will say it anyway. If you want to get stronger you have to lift more weights and you have to lift heavier weights. You might be asking yourself, isn’t that the same thing? No it’s not. You must lift barbells, dumbbells, kettlebells, sandbags, your body, and anything else that you can pick up and put down. You must like to pick things up and put them down…like it a lot and do it a lot. These are  things we do in class all the time to slowly change the world and possibly others as well. You must sleep more. Even the Lord rested on the 7th day. But we know that you or I are not God, so we require more rest. “And so they rested 7 days a week and averaged 7-9 hours of sleep to becometh strong as bull”...
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You’re not going to want to miss class today as it’s a “Tier Testing” day! If you are new or need a refresher as to what the Tier System is and why we do them check out the original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: 30/25 calorie machine 25 kettlebell deadlifts 20 air squats MetCon: Welded (Tier Testing): Tier 4 body weight deadlift 1 toe to bar Tier 3 75% body weight squat clean 10 unbroken toes to bar “Karen”under 10 minutes *10 minutes will be allotted to make up two movements that were missed or failed. You may not move forward with extra movements. Welded Lean: 6×5 minute AMRAP 14 calorie bike 10 single arm kettlebell clean and jerk (35#/26#, each arm) 6 pull ups adv.: 53/35 *1 minute rest between rounds
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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded & Welded Lean: Restest Day 10 mile bike OR 7K row
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By: Leo Fontana What is the mission of each Double Edge Coach everyday? When you leave your house or office to come to the gym, you usually have two different mindsets, one is the “oh man I can’t wait to come in and crush this wod”, or the “oh man this work out is going to suck”. No matter what version, I know some days it depends, you show up and get ready to attack the workout. Have you ever through what goes through your coach’s mind? What they think about before showing up to class to help you achieve the highest level of fitness for you, for that day? Well, at Double Edge, all of our coaches are professionals and treat their career as such. All the full time staff and most of the part time staff don’t have another job besides being a Double Edge team member. We...
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GROUP CLASS WORKOUT Warm Up: 2 Rounds 5 tempo barbell front squats 5 inch worms 5 jump squats hip and front rack mobilization Strength: Front Squat (every 1:30) Welded: 4×4 @70% Welded Lean: no strength MetCon: Welded: 5 Rounds 12 power cleans (135#/95#) 14 toes to bar 16 burpee box jumps (24″/20″) adv.: 55#/40# dumbbell power cleans *28 minute time cap Welded Lean: 10 Rounds 15 kettlebell swings (35#/26#) 14 air squats 13 sit ups Cash Out: 80/70 calorie row *35 minute time cap
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