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GROUP CLASS WORKOUT Warm Up: 4 minute CrossOver Symmetry 4 minute handstand hold or forward leaning rest (:30 intervals) 2 minute dynamic stretching Strength: Push Jerk (every 1:30) 5×3 (rising) MetCon: Welded: 14 minute AMRAP 5 pull ups 7 front squats 9 box jumps (24″/20″) Every 3 rounds increase front squat weight: 95#/65#, 115#/75#, 135#/95#, 155#/105# Advanced: chest to bar and 135#/95#, 155#/105#, 185#/125#, 205#/145# Welded Lean: For Time: 30/24 calorie row 2 Rounds 20 alternating dumbbell snatches (50#/35#) 1 minute plank Then: 30/24 calorie row 2 Rounds 20 single arm kettlebell thrusters (total, 35#/26#) 20 plank to push up *18 minute time capRead more

By: Kris Thompson Hi everyone! If you don’t know already, I’m the one behind the phone when it comes to running the social media for Double Edge which means I spend a lot of time scrolling… Especially on Instagram. With the Welded Open just around the corner I wanted to share some of the Games athletes that I follow who I find inspiring, amazing and actually pretty interesting/entertaining. I had to limit myself to 10 (5 male, 5 female) otherwise the list would be a little overwhelming. So here we go: Tia-Clair Toomey (@tiaclair1) Mat Fraser (@mathewfras) Katrin Davidsdottir (@katrintanja) Rich Froning (@richfroning) Kara Webb (@karawebb1) Josh Bridges (@bridgesj3) Brooke Ence (@brookeence) Ben Smith (@bsmit13) Brooke Wells (@brookewellss) Scott Panchik (@scottpanchik) Following these athletes and seeing just a small glimpse into their lives is quite eye opening. They share what it takes to get to the elite level in our...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: 40/30 calorie machine 25 kettlebell deadlifts 25 Russian kettlebell swings 25 air squats MetCon: Welded (Tier Testing): Tier 4 75% body weight back squat 150 air squats (under 10:00) Tier 3 100% body weight front squat “Grace” (under 5:00) *15 minutes will be allotted to make up two movements that were missed or failed. You may not move forward with extra movements. Welded Lean: 4 Rounds 40/35 calorie bike 1 minute rest after each round 4 Rounds 30/25 calorie bike 1 minute rest after each round 4 Rounds 20/15 calorie bike 1 minute rest after each round 4 Rounds...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 15/12 calorie row 20 banded good mornings 10 leg swings (each leg) Strength: Clean and Jerk (every 1:15) 7x 2 cleans + 1 jerk (choose weight) MetCon: Welded: Nutrition Challenge Partner WOD 100 thrusters (75#/55#) 80/70/60 calorie row (male team/co-ed team/female team) 60 toes to bar or 120 knee raises 50 thrusters (95#/65#) 40/35/30 calorie row (male team/co-ed team/female team) 30 toes to bar or 60 knee raises Cash Out: 30 synchronized bar facing burpees *30 minute time cap Welded Lean: 15 minute AMRAP 300 meter ski/0.5 mile bike 21 kettlebell swings (53#/35#) 21 air squats 21 hollow rocksRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 75/65 calorie row 100 wall balls 75 kettlebell swings 100 V-Ups 75/65 calorie bike 100 walking lunges 75/65 calorie skiRead more