Blog

This week’s Featured Athlete was chosen by Coach Derek! “My #decfmonday Member Monday goes out to Ron Gregory. He hurt his back and came to me for help. He has listened to everything I have said and has now placed a higher value on technique and good movement over always hitting the heaviest weights and fasts times. It has been a pleasure to work him and help him continue his fitness journey. Looking forward to the progress 2018 brings you! Super pumped to be your coach and friend bother!” – Coach DerekRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 20 banded good mornings 16 lunges 10 PVC front squats 10 calorie machine Strength: Front Squat (every 1:30) 5×3 start @70%, rising MetCon: Welded & Welded Lean: “Armistice” 11 minute AMRAP 11 power cleans (135#/95#) 11 bar facing burpees 19 deadlifts (135#/95#) 18 air squats Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. The significance of the repetitions in this workout is for the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.Read more

GROUP CLASS WORKOUT Warm Up: Trainer Choice Weightlifting (Welded): Split Jerk Split Jerk (12 Minutes) find 1 rep max Technique: Split Jerk 10×1 (moderate weight) Split Jerk Press (every 1:15) 6×3 (choose weight) Seated Dumbbell Shoulder Flies 4×10 MetCon (Welded Lean): For Time: 40-30-20-10 calorie row plank to push up calorie bike dumbbell push press (30#/20#)Read more

With the holiday season upon us we wanted to update you on November’s class schedule. Below are the dates and classes that will be affected by this month’s holidays: Metcon 4 Hope Friday, November 17th South: 6PM cancelled Saturday, November 18th South: 9AM & 10AM cancelled Thanksgiving Wednesday, November 22nd Midtown: 3:30PM, 4:30PM, 5:30PM & 6:30PM cancelled South: 4PM, 5PM & 6PM cancelled Thursday, November 23rd (Thanksgiving Day) Midtown: no classes (gym closed) South: no classes (gym closed) Friday, November 24th (Black Friday) Midtown: no classes (gym closed) South: no classes (gym closed) For the most up to date information on classes download the Double Edge app in your app store by searching “Double Edge Fitness”.Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 20/15 calorie machine 14 alternating dumbbell snatch 8 single arm dumbbell thrusters (each side) Finish with: 90 second hip capsule stretch (each side) 20 scorpions Strength: Sumo Deadlift (every 1:30) 5×6 @70% MetCon: Welded: 12-9-6-9-12 thrusters (95#/65#) 48-36-24-36-48 double unders *15 minute time cap scaled: single unders + 5 burps OR half the amount of double unders Welded Lean: For Time: 2K row 50 alternating dumbbell snatches (50#/35#) *15 minute time capRead more