This week’s Featured Athlete was chosen by Coach Arthur! “My #DECFMonday goes to #DECFMasters member Amanda Neff.  Amanda shows up to class with a spring in her step and a smile on her face, and sometimes she’ll give us a few dance moves during the hour. Amanda joined the masters’ program at Double Edge a year and a half ago with no prior experience with Crossfit. Today you wouldn’t know it; she loves to crush the WODs, the harder they are the more she loves them.  Her strength and form have improved dramatically and she has developed some pretty intimidating ‘guns’ on her. Amanda is looking forward to taking on the challenge of our new Tier system and I’m sure she’ll show us what a true master can do. Amanda thank you for being a part of Double Edge and making my job fun and entertaining.” – Coach ArthurRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 12/9 calorie machine 14 walking lunges 10 dumbbell strict press Accessory Work: SuperSet 4×15 strict press 4×15 ring rows MetCon: Welded & Welded Lean: 21 Minute EMOM 1. 8 front squats (115#/75#) 2. 8 Heavy dumbbell snatches 3. rest adv.: 4 front squats (205#/135#)Read more

By: Jacob Wellock Today’s blog is going to be about how to perform the Box Squat correctly and how you can add it to your arsenal of movements to help turn you into a strength machine. Without further adieu let’s dive into the technique. TECHNIQUE The first thing to do with the box squat is to make sure you sit BACK on the box and not DOWN. This is very important. If you are on the box and you look down and your knees are tracking over your toes, you are too far forward. One of the great things about the box squat is that it acts as a leg curl when you stand and the only way to take advantage of this is to make sure you are sitting BACK on the box. This also takes pressure off the patella tendons. The second thing to do is when you...Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded: Tier Testing Tier 4: body weight deadlift 30 unbroken singles 1 toe to bar 50 calorie bike (under 4:00/4:30) Skill Work: toes to bar & double under practice Welded Lean: “The Hundreds” 100 calorie rower 100 AbMat sit ups 100 calorie bike 100 Russian twists (each side) 100 calorie ski 100 knees to elbows *40 minute time capRead more

We are only days away from our 3rd Annual MetCon 4 Hope! This annual Welded competition helps support non-profit organizations both locally, national and internationally by bringing awareness and helping with financial aide. This year we are supporting A New Song International which helps support the lives of orphans and children living in poverty in a small town called Wobulenzi in Uganda. We invite everyone to come out and support this amazing event, but before you come there are a few things we need to cover: The event will be hosted at Double Edge SOUTH which is located at 6450 South Virginia Street. The competition will begin at 9am and continue until 5pm. There will be beer provided by Brewers Cabinet and food provided by Food Evolution for spectators and athletes to purchase. Classes at SOUTH will be cancelled on Saturday due to the event. MIDTOWN classes on Saturday will...Read more