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GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP 20 calorie machine 10 barbell deadlifts 10 barbell front squats Finish with: front rack mobility Strength: Power Clean + Hang Squat Clean (every 1:15) 7 x 1 power clean + 1 hang squat clean (choose weight) MetCon: Welded: 5 Rounds 15 thrusters (75#/55#) 12 lateral burpees 9 toes to bar *1 minute rest after each round adv.: 95#/65# *20 minute time cap Welded Lean: 12 minute AMRAP 10 kettlebell thrusters (35#/26#, each side) 10 kettlebell snatches (35#/26#, each side) 10 burpeesRead more

By: Joel Cochran 3 Step Processes on Getting What You Want Ever wonder why you don’t have (fill in the blank)… No seriously, fill in the blank right now in your mind.  What is it that goes through your head the most throughout the day?  Is it thinking about having a job that you love?  Maybe it’s fixing a broken relationship in your life?  Or maybe you just want to have a 6 pack like Coach Joaquin or Coach Leo?  Whatever it might be I have a patented 3 Step Process that will get you what you want starting today! 1) Declare it and share it! – Way too often we don’t get what we are seeking because we don’t declare that we actually want it!  This is like a child who really wants chicken nuggets but doesn’t say anything and gets a burger and pouts when they have to...Read more

GROUP CLASS WORKOUT Warm Up: 30/25 calorie machine 30 kettlebell suitcase deadlifts 20/15 calorie machine 20 kettlebell suitcase deadlifts MetCon: Welded & Welded Lean: 40 minute AMRAP 40 calorie machine (rotate) 30 air squats 20 push ups 10 chest to bar pull ups adv.: 3 rope climbsRead more

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