Blog

This week’s Featured Athlete was chosen by Coach Kris! Love the hard work and dedication this girl has, keep killin’ it Ashley! “I got to choose Double Edge Fitness’ DECF Monday and I picked Ashley to feature this week. She’s consistent and works hard every single day. Ashley truly takes the time to improve herself, asks questions and is really coachable. Keep up the amazing work girl, I’m proud of you! 💪🏽” – Coach KrisRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 2K row 50 thrusters (95#/65#) 100/80 calorie bike 50 deadlifts (115#/75#) 2K rowRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice Skill Work: 4 Rounds (rotate every 1:30) 1. ring muscle ups/pull ups 2. handstand walk/shoulder taps on wall 3. double unders MetCon: Welded: 28 power snatches (75#/55#) 28 overhead squats (75#/55#) Cash Out: 400 meter run (adv.: 5 rope climbs) scaled: power clean/front squat *10 minute time cap Welded Lean: 14 minute AMRAP 15 push ups 12 calorie ski/bike (alternate each round) 9 power cleans (95#/65#)Read more

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”...Read more

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 roundsRead more