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GROUP CLASS WORKOUT Warm Up: 4 Rounds: 10 calorie machine 10 dumbbell/kettlebell overhead lunge 10 jump squats Strength: Back Squat (14 minutes) Strength: find 1 rep max Technique: 5×4 (moderate weight) *This can count towards Tier System requirement: body weight back squat MetCon: Welded: 15-12-9 clean and jerk (135#/95#) 20-20-20 calorie row adv.: 165#/115#, 5-5-5 Muscle Ups *14 minute time cap Welded Lean: For Time: 100/80 calorie bike 50 kettlebell swings (53#/35#) adv.: 70#/53# *14 minute time capRead more

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