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By: Derek Wellock Double Edge Community.  This time of year I, along with the Double Edge team is very busy planning 2020 and reviewing 2019.  This includes prices, class schedules, events, and various other things that take place at Double Edge to make sure we offer the best product and service possible.  As many of you know, last year I backed out of regular coaching. The premise was to spend equal time between bothy gyms and really wrap my head around the similarities, the differences, and help both teams in any way I could to help them ultimately provide you “The Member” the best health and fitness services possible.  During this time I also focused on fully emerging myself into our product as a member.  I did our nutrition programs, I followed 100% of the group class programming 3-5 days per week.  The last 6 months 5 days per week...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 20 Prison Squats 20 Plank Shoulder Taps 20 Sec. Side Plank Hold (each side) MetCon: Build: 30 Minute AMRAP 40 Cal. Bike 2 Rounds 20 Push Ups 30 Air Squats Welded/Warrior: 30 Minute AMRAP 50 Cal. Row 2 Rounds 20 Push Ups 30 Air Squats LEAN CLASS WORKOUT Warm Up: 2 Rounds 20 Prison Squats 20 Plank Shoulder Taps 20 Sec. Side Plank Hold (each side) MetCon: South: 30 Minute AMRAP 50 Cal. Row or Bike 2 Rounds 20 Push Ups 30 Air Squats Midtown: 2 Sets 3 Rounds 40/35 Cal. Row 30 KBS (53#/35#) 20 Single Arm KB Thrusters (53#/35#) 3 Minute Rest 3 Rounds 40/35 Cal. bike 30 KB DL (53#/35#) 20 Overhead Plate Lunges (45#/25#) 3 Minute Rest 40 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 8 Min. AMRAP 10 Ring Rows 10 Push Ups 10 Hang DB Snatches (each arm)  Strength: Superset (every 2:00) 5×6 Strict Press 5×15 Hammer Curls MetCon: Build: 3 Rounds 15 Hang Power Snatches (75#/55#) or Hang Power Cleans 20 Double Unders or 120 Single Unders 9 Minute Time Cap Welded: 3 Rounds 15 Hang Power Snatches (95#/65#) 60 Double Unders 9 Minute Time Cap Warrior: 3 Rounds 20 Hang Power Snatches (95#/65#) 120 Double Unders 9 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 5 Rounds 25/20 Cal. Bike 10 Power Cleans (95#/65#) *Add 10 cals. each round. 30 Minute Time Cap Welded: 5 Rounds 500 Meter Row 10 Power Cleans (135#/95#) *Add 200 meters each round. 30 Minute Time Cap Warrior: 5 Rounds 500 Meter Row 10 Power Cleans (155#/105#) *Add 200 meters each round. 30 Minute Time Cap LEAN CLASS WORKOUT Warm Up: Coaches Choice MetCon: South and Midtown: 5 Rounds 90 Sec. Max Burpees 90 Sec. Max Lunges 90 Sec. Max AbMat Sit Ups 90 Sec. Max Cal. Ski 90 Sec. Rest Score = Total Completed RepsRead more

GROUP CLASS WORKOUT Warm Up: 30/24 Cal. Machine 3 Rounds 12 Russian KBS 6 Burpee Broad Jumps 6 KB Push Press (each arm) Strength: Power Clean (every 2:00) Build: 5×6 Weld/War: Find 1 Rep Max MetCon: Build: 11 Minute AMRAP 30 Lateral Burpees 20 OHS (75#/55#) or FS (95#/65#) 10 Pull Ups or 20 Ring Rows Welded: 11 Minute AMRAP 30 Lateral Burpees 20 OHS (95#/65#) 15 C2B Pull Ups Warrior: 11 Minute AMRAP 30 Lateral Burpees 20 OHS (135#/95#) 10 Bar Muscle UpsRead more